CrossFit South Rockland

Thursday, November 1, 2012

Thursday Day#18 Week#3 Speed

Warm up
2 minutes practice double unders
OHS with barbell
Strict pull ups
GHD back ext
Box jumps

Split jerk from the rack

14 minute AMRAP
7 minute AMRAP
20 double unders
10 ring dips
Then immediately…
7 minutes to find your 1 rep max split jerk

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