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181001

CrossFit Total II 1 Rep Max Clean 1 Rep Max Bench Press 1 Rep Max Overhead Squat You will have 3 lifts to achieve a 1 rep max in each of the above lifts. Use 3-5 warm up sets before attempting a heavy single. Cleans are from the ground. Power or Squat. Bench Press must go from the rack; touch the chest and back to full lock out. Lift off from rack is acceptable. Overhead Squat can come out of the rack. Must be squatted to full depth and returned to full lock out with barbell overhead,

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180921

For Time: 21 Thrusters 95/65 7 Bar Muscle Ups Run 400m 15 Thrusters 95/65 5 Bar Muscle Ups Run 400m 9 Thrusters 95/65 3 Bar Muscle Ups

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180920

"DT" In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 Rounds For Time 12 Deadlifts 155/105 9 Hang Cleans 155/105 6 Jerks (S2O) 155/105

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180918

AMRAP 15 50 Wall Ball 20/14 (Buy In) Then, with the time remaining AMRAP 15 Sumo Deadlift High Pulls 95/64 15 Push Ups 15 Box Jumps 24/20 Then - 3 X Max Rep Ring Dips

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