CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 inch worms with push-up
5 jump squats
+
3-5 muscle-ups
or
5 strict pull-ups
5 dips
Front Squat (5 reps 5 sets *3 seconds pause at bottom 65-70%)
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
