Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Jerks
5 One Leg Hip Raises
Mobility
Pigeon Stretch: 2 x each side for 20 seconds
Weightlifting
Front Squat (3 Reps Every 90 Sec For 8 Rounds)
Weight at 60%. Speed squat. Slow and controlled down, fast and explosive up. Superset with 3 Box Jumps (30, 24)
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
Pick challenging weight. 20 minute cut-off