CrossFit South Rockland

Friday, June 8, 2018

6/8 Friday


Warm up 
5x
Overhead band shoulder activation 
(Overhead pull aparts/ overhead shrugging shoulder circles)
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
Coloration of keeping the back engaged on movements

WOD
For time:
50 dead lifts
40 hang power cleans
30 power jerks
(w/105# m/155)
*12 minute time cap


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