21.11.22

IRIDIUM CrossFit – CrossFit

Warm-up

Med Ball Burpee, Clean, Wall Ball Shots 20/14 lbs

3 sets of 10 reps

Weightlifting

Deadlift review

Hang Power Clean review

Push Jerk Review

then 12 minutes of:

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

increase weight until you get to your workout weight

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

Cool Down

3 Sets:

:30 Couch Stretch / Side

:30 Sit-and-Reach Stretch