Centennial CrossFit – CrossFit
Specific Warm up to Movements (No Measure)
400 m run/500 m row then:
2 rounds of elements in the WOD – instructional tips/tricks.
Then: 1′ hold couch stretch/each side.
1′ hold heel stretch/each side.
1′ Shoulder stretch.
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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Scaled anything other than RX weights
Metcon (AMRAP – Rounds and Reps)
Ladder up Wall balls (AMRAP – Reps)
Ladder up Wall balls.
Do 1 wall ball.
Do 2 wall balls.
Do 3 wall balls.
Keep going until you can’t do anymore. Your score will be the last set of unbroken wall balls you do.