Charter Oak CrossFit – CrossFit

Weightlifting

1: Hang Power Clean (10 mins to build to a Heavy double )

CrossFit Metcon

2: 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

Conditioning

3: Metcon (Time)

FITNESS

DT

12 DL

9 HNG Power Cleans

6 Push Jerks

(135/95) (115/85) (95/65)
you choose the weight




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