Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:


6 Muscle Clean

4 Strict Press

B: Metcon (Time)

Coach Shereen and Coach Katelyn’s favorite Hero Workout:



12 DL (155/105)

9 Hang Power Clean

6 S2OH

16 Min Cap

* Partners alternate full rounds
In honor of US Air Force 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 was survived by his wife Megan and his son, T.J., who was one year old when he passed.

The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414”).

C: Warm-up (No Measure)

3 sets of:

15 – 20 V Ups

-rest as needed

8 DB Rvs Lunge Per side

rest as needed

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