CrossFit South Rockland

Saturday, February 4, 2017

Day#27 Hero Saturday



Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

WOD
Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

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