MF 1069

November 23 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Steady Rounds:

12 Pull Ups

12 Overhead Squats w/ light bar

Weightlifting

Deadlift (1-1-1 @ 90% of 1 RM)

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
Scale to 55% of PJ

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