CrossFit South Rockland

Monday, September 7, 2015

Monday 9/7 Week#3 Speed

Monday September 7th 8am & 9:30am AMRAP fitness will be Honoring the 19 fallen Fire Fighters that lost their lives in the Wild Fires surrounding Yarnell, AZ on June 30th, 2013. We Invite everyone out to participate in this “Hero WOD”.

**All other classes for Monday September 7th will be cancelled so that you can enjoy this Holiday with your family and friends. 

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

Clean technique

Movement standards

HotShots 19
6 rounds for time:

30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400m Run

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