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Components

Deadlift

Jerry

Settings

Workout

Light Deads and a Hero

Warm-up

15 Minute Foam Roll and Mobility flow.

Deadlift (Every 2:00 x 5 (8-8-8-8-8))

I am not looking for you to build to an 8 rep max! Emphasize perfect form and speed in these touch and go’s.

Jerry (Time)

For Time:
1-Mile Run
2k Row
1-Mile Run

In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

To learn more about Jerry click here

We will not have Oly class after CrossFit today so there is not timecap. Scale the run and row accordingly so that you can complete in under 30 minutes.

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, December 09, 2018

Male Clients

Andrew
Dettelbach

CrossFit: 8:00 AM

1 x 8 @ 315 lbs

Mike
Tighe

CrossFit: 8:00 AM

1 x 8 @ 255 lbs

Bobby
West

CrossFit: 8:00 AM

1 x 8 @ 225 lbs

Fabricio
🦍

CrossFit: 8:00 AM

1 x 8 @ 225 lbs

135-165-185-215-225

Mark
Townley

CrossFit: 8:00 AM

1 x 8 @ 205 lbs

Female Clients

Alissa
Cobb

CrossFit: 8:00 AM

1 x 8 @ 135 lbs

Carolina
Arslanian

CrossFit: 8:00 AM

1 x 10 @ 75 lbs