4/28/2017

CrossFit 601, CrossFit 601 South – CrossFit

Warm-up

400m Run

2 min. of ring rows (quality reps – small sets)

200m Run

2 min. of walking lunges

100m Run

Strength

3 sets

A1) Amrap unbroken strict pull ups @ 31×1

A2) Overhead Jumping Lunges (plate overhead) – 8 to 14 reps

3 sets

B1) 5 to 10 push ups @ 32×2

B2) 8 to 10 Bent over scap fly

Metcon

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 Feburary, 20 2009
To learn more about DT click here

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