CrossFit Empire South – CrossFit
Pre-Workout Skill
2 Hang Power Cleans (10 Rounds for weight)
EMOM 10:
2 hang power cleans
Benchmark Metcon
(Time Cap = 12:00)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
INTERMEDIATE
5 rounds for time:
12 deadlifts (65/95 lb)
9 hang power cleans
6 push jerks
BEGINNER
5 rounds for time:
12 deadlifts (35/45 lb)
9 hang power cleans
6 push presses
Post Workout Mobility
Cooldown Stretch (Checkmark)
3 sets:
1:00 seated straddle stretch
– Rest :30 between sets
Leave a Reply