Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Double KB Front Rack Hold

:30 Cross Body KB Deadlifts (Right)

:30 Cross Body KB Deadlifts (Left)

* You choose the weight.

then,

Barbell Technique

Conditioning

15 Minute Time Cap.

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
[Scale 1]:

Barbell Weight (115/75)

[Scale 2]:

Barbell Weight (65/45)

USAF SSgt Timothy P. Davis

Recovery

The Turkish Brettzel