4/16/20

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

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