CrossFit South Rockland

Friday, April 6, 2018

Friday 4/6

Split snatch Warm up
Bar on back press force the extension
Stationary OHL/ front rack lunge alternating with a 3 second pause

Split snatch/ clean technique
Jump and shrug
*Scare crow (snatch only)
Muscle snatch/ clean
Drop snatch/ clean in split position alternating legs
Split snatch/ clean

Burpee muscle ups

A- 7 minutes to find your 4 rep MAX alternating split snatch

B- 12 minute MAX burpee muscle up

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