CrossFit South Rockland
www.AMRAPFitness.com
Monday, October 1, 2012
Monday Week#3 Speed
Warm up
400m run
Kneeling power jumps
Dips
Pull ups
OHS with barbell
Skill
Hang power snatch
WOD
Complete the following:
HPS- 5-10-15-20-15-10-5
KBS- 5-10-15-20-15-10-5
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