Gym – CrossFit

You became imitators of us and of the Lord; in spite of severe suffering, you welcomed the message with the joy given by the Holy Spirit.
—1 Thessalonians 1:6

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Warm-up

400m run

12 PVC Pass Through’s

12 PVC Around-the-world

12 PVC Good morning

12 Wall Ball

60 seconds in bottom squat position

60 seconds wrist stretch

Hip and Shoulder Mobility

Bar Ramp Ups

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