CrossFit South Rockland

Thursday, July 9, 2015

Day#4 Week#7 Loading



Clean warm up & Skill
Band rack stretch
Bar behind neck force extension both directions
Front squats

Clean & jerk technique

Weighted pull up

WOD
20 minute AMRAP
3 weight pull ups w/45 m/70
3 front squats w/135 m/185
3 hang cleans
1 jerk


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