CrossFit Loyalty – CrossFit
Box Squat
* Set height to just below parallel.
* 1s full stop at bottom
On the Minute x 10:
2 Box Squats
Box height just below parallel
Hang Power Clean (On the 1:30 x 5 Sets:)
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)
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
Home WOD
Metcon (7 Rounds for time)
On the 3:00 x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell
NO EQUIPMENT
On the 3:00 x 7 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object
Cash Out
3 Rounds:
:30s Max Double DB Row
:30s Max Chest Slap Pushups
:30s Max Double DB Romanian DL
:30s Max Pushups
Rest 1:00 between
