CrossFit South Rockland

Friday, September 23, 2016

Friday Week#7 Loading


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
20 minute AMRAP
(Must hold onto the bar through out the complex- w/155 m/225)
1 deadlift
1 hang power clean
1 front squat
1 jerk
1 squat clean thruster



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