DT – Benchmark

CrossFit Empire South – CrossFit

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Pre-Workout Skill

2 Hang Power Cleans (10 Rounds for weight)

EMOM 10:

2 hang power cleans

Benchmark Metcon

(Time Cap = 12:00)

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
INTERMEDIATE

5 rounds for time:

12 deadlifts (65/95 lb)

9 hang power cleans

6 push jerks

BEGINNER

5 rounds for time:

12 deadlifts (35/45 lb)

9 hang power cleans

6 push presses

Post Workout Mobility

Cooldown Stretch (Checkmark)

3 sets:

1:00 seated straddle stretch

– Rest :30 between sets

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