CrossFit South Rockland

Monday, July 4, 2016

Monday Week#6 Speed



Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

WOD
“7/4/1776”
7 Rounds of:
4 Power Cleans (225/155)
17 Push-ups
*Then immediately after the 7 rounds:
76 Wall Balls


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