CrossFit South Rockland
www.AMRAPFitness.com
Friday, September 11, 2015
Friday 9/11 Week#3 Speed
Warm up
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch
Snatch technique
WOD
5x
30:30
-SDHP
-OHS
-Power snatch
(w/45 m/75)
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