January 30, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat

Take 15 Minutes to Warm up and Complete:

3 Sets of 7 Reps @ 80%

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
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Time Cap: 16 Minutes

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Competition Side Work

4 x 500 Meter Row with 2 MInute Rest

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