CrossFit South Rockland
www.AMRAPFitness.com
Thursday, October 18, 2012
Day#4 Thursday Week#1 Loading
Warm up
Broad jumps
Wall ball
KBS
Dynamic walk
Skill
Dead lift
WOD
Dead lift 21-15-9
Box jumps 21-15-9
CFE
Warm up
See above
Skill
Deadlift
WOD
Part#1
7 minute AMRAP
2 dead lifts
7 box jumps w24/m30
Part#2
3 minutes max distance
Farmers walk
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