CrossFit South Rockland

Friday, January 3, 2020

1/3 Friday



Warm Up 
A- Roll- T-spine + lats
Activate- 2x 20 banded over head circles + 20 hitch hikers + 5m inchworm

B- Warm Up 
Barbell complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill
Movement standards

WOD
For time:
60 deadlifts 
40 hang power cleans
20 power jerks
(W/105# M/155#)

*12 minute time cap

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