CrossFit South Rockland

Wednesday, March 15, 2017

Wednesday 3/15


C&J Warm up
5x
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill
HSPU

WOD
EMOTM for 12 minutes
Odd minutes- 5 strict HSPU
Even minutes- 1 clean + 1 C&J

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