CrossFit South Rockland

Wednesday, December 19, 2018

12/19 Day#45



Warm up
3 rounds NFT
10 calorie row
5 lateral jumps over the monorail 
5 front squats w/65 m/95
10 v-ups
5 pull ups

Skill
Muscle ups & cleans

TEST
CrossFit Open 14.4
14 minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots w/14# m/20#
30 Cleans w/95# m/135#
20 Muscle-ups

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