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CrossFit — September 29, 2021

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2021.09.29

Warm-up
10 lunges w/ twist
4 inch worms w/ push up
10 banded good mornings
10 banded shoulder press
10 air squats
5 ring dips
5 hang power cleans
Metcon
12:00 E:90MOM
A) 8 split squats per leg*
B) 80% effort unbroken RMU**

*front foot elevated, back rack – stay light, no need to go heavy
**do however many you can do confidently and consistently for all 4 sets
Metcon (Time)
5 RFT:
12 deadlift (95/65)
9 hang power clean
6 s2oh

A+ 135/95
Masters 60+ 65/45
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

15:00 cap