Monday November 12, 2018

Patriot CrossFit – WOD

Strength/Skill

Back Squat (5RM)

Take 12 minutes to build to a 5 Rep Max.

Try to match your 3RM pause load from last Monday or beat it (aim for 80-85% of your 1RM)

Once your 5RM is established, -10% and complete another set of 5.

Metcon

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

Bitnami