Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 Minute Running Clock…

400m run

In time remaining AMRAP of *

5 Barbell Deadlifts

5 High Pulls

5/5 Elbow Punches

5 Strict Press

5 Up Down + High Jump

*First round with a PVC, from here move to a barbell.

Strength

Clean and Jerk (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk*

(Score is Weight)

Workout

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