CrossFit South Rockland

Thursday, March 21, 2013

Thursday Week #3 Speed




Burgner warm up
Down and up
Muscle clean
Front squat
Hang clean (squat and power)
OH (push press and push jerk)

Skill
Hang clean to OH

WOD
Every minute on the minute for 12 minutes
1 hang clean to OH
3 burpees

CFE
Burgner warm up
Down and up
Muscle clean
Front squat
Hang clean (squat and power)
OH (push press and push jerk)

Skill
Hang clean to OH

WOD
3 minute AMRAP
Hang clean to OH

3 minute AMRAP
Burpees

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