Centennial CrossFit – CrossFit


Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.


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
RX 155/105#

Scaled anything other than RX weights

Metcon (AMRAP – Rounds and Reps)

Extra Credit

Ladder up Wall balls (AMRAP – Reps)

Ladder up Wall balls.

Do 1 wall ball.

Do 2 wall balls.

Do 3 wall balls.

Keep going until you can’t do anymore. Your score will be the last set of unbroken wall balls you do.