CrossFit South Rockland

Friday, April 5, 2019

4/5 Friday

Warm up & Skill 
C&J warm up
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)


Heavy Barbell Complex
20 minute AMRAP
1 deadlift
1 full clean
1 front squat
1 jerk

(W/155 m/225)

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