CrossFit South Rockland

Tuesday, October 22, 2013

Day#9 Week #4 Loading



Warm up  & Skill
Drop snatch

WOD
15 minute AMRAP
3 weighted dips
2 drop snatch

CFE
Warm up 
2 mile run

Skill
Weighted dips

WOD
12 minute AMRAP
3 weighted dips
3 back squats

Week #4
Day#1 TEAM Screening

Part#1
10 minutes to find your 1 rep max squat clean

Part#2
Max effort bar muscle ups

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