Barnes Corner CrossFit – CrossFit
Warm-up
500 Meter Row (slow)
2 Rounds:
20s Sampson Ea Side
10 AbMat Sit-Ups
10 Russian KBS
10 Pushups
10 Slow Hip Extensions
Weightlifting
3 Rounds
10 Bulgarian Deadlifts
10 “A” Squats
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
Extra Work
3 Sets, Not for Time:
10 Front Raises
15 Rotator Retractions
30 Banded Pull-Aparts