CrossFit South Rockland

Friday, December 15, 2017

Day#40 (Speed/ Mental Toughness)


C&J 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

WOD
20 minute AMRAP
(w/110# m/165#)
5 deadlifts
4 hang power cleans
3 power jerks

**Complex must be consecutive or no point awarded for round


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