Tuesday 11/13
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 2:00 Bike/Row
B. Shoulder Roll/ FR Stretch
C. TABATAx2: Front Plank, BB RDL
D. Clean and Jerk WU
Warm-up (No Measure)
DT Prep
1. 2 Rds: 4 DL, 4 HPC, 4 Push Jerks @ 95/65 *Rest 1:30 b/w Rds
2. 2 Rds: 4 DL, 3 HPC, 2 PJ @ 135/95 *R1:30 b/w Rds
3. 4 DL, 3 HPC, 3 PJ *Rest :30 b/w movements
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 February, 20 2009
To learn more about DT click here