RVC – CrossFit

View Public Whiteboard

Weightlifting

A: 2 Hang Cleans + 2 Jerks (15 minutes to build to a Heavy Complex)

Hero WOD

B: 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

Extra

C: Metcon (Time)

Rx =

21 – 15 – 9

dumbbell thrusters (35s/25s)

burpees

Rx+ =

21 – 15 – 9

dumbbell thrusters (50s/35s)

burpee box jump overs (24/20)