A very well known hero workout for you guys tomorrow, one that hurts like hell and one that I would advise a lot of you scale to ensure movement quality and the correct stimulus. This workout should be done within 10 minutes, comfortably. Well, you won’t be comfortable but you shouldn’t have a problem getting it in within the timeframe.

CrossFit Cardiff WoD

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.

“DT”
5 Rounds for time:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Barbell load: 70/50kg

Please post times to the whiteboard…