CrossFit South Rockland

Friday, June 23, 2017

Friday (Load/ Pace)


Warm up
5x
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill
Barbell complex build up to working weight

WOD
Heavy barbell complex
20 minute AMRAP
1 deadlift
1 full clean
1 front squat
1 jerk

(W/155 m/225)


No comments:

Post a Comment