CrossFit South Rockland

Monday, March 12, 2018

Monday 3/12



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 ladder

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

*Complex can NOT be broken


No comments:

Post a Comment