23 February 2016 23 February 2016
Tuesday 23 February 2016 '23 February 2016'

http://www.johnsonandsonsphotography.com/CrossfitTier1/Low-T-2016-Gallery-2/i-BM2sVBZ/A
1. Strength
Back squat 4×4 – Begin at 80% then adjust based on feel – Rest 2 minutes between sets

2. Primer
Row 500m
25 Empty bar thrusters
15 Pull-ups

3. Met-Con
AMRAP 20 minutes
Run 400m
21 Power snatch 95/65lbs 75/55
21 Burpees to 6″ target

4. Extra
5 Rounds
12 Deadlift 155/105lbs
9 Hang power cleans 155/105lbs
6 Push jerk 155/105lbs
Rest 1 minute
The goal of these ‘DT’ intervals is to push the barbell cycling speed. Don’t just go unbroken, be fast and efficient.

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