CrossFit9 – CrossFit WOD

Skill

Back Squat (4 x 5-8 reps)

Warm-up in 1-2 sets, then complete 4 challenging sets, increasing weight or reps from last week’s effort. Make sure to record your score.

Accessory: 3 x 20R/20L lateral banded walks

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 February, 20 2009
To learn more about DT click here

Finisher

800m Run (Time)

Max Effort 800m Run
Or 800m ski