CrossFit- July 24, 2020

 In WOD
Friday

Warm-up
MOBILITY
Banded Shoulder Distraction – 1 minute each side.

Spiderman Hold – 1 minute

Down Dog – 1-2 minutes

ACTIVATION
EMOM 9
1):30 second Squat Hold
2) 50ft Hamstring Sweeps
3)-:45 Row/Bike

Barbell Warm Up
2 rounds with an empty barbell:
5 Clean Deadlifts
5 Hang Muscle Clean
5 Tall Cleans
5 Front Squats
5 Push Jerks

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

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