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