CrossFit Black Storm – CrossFit Performance
View Public Whiteboard
Warm-up
Row 30 calories alternating 5 easy calories and 5 heavy/hard calories
Burgener’s Junkyard Dog Warmup w/ Partner
3 each
Grab a barbell:
5x Dip & shrug
5x Dip, shrug, pull
5x Muscle Clean from Knee
10x Hang Power Clean from hip
5x over and back shoulder press
5x Push Jerk
5x Split Jerk
A: 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 Feburary, 20 2009
To learn more about DT click here
No time cap, whatever weight you start with you MUST finish, no changing plates during the WOD with so scale accordingly. No dropping a bar with only 10lb plates loaded on each side.
ROMWOD (No Measure)
Cool Down with ROMWOD