CrossFit South Rockland

Monday, May 6, 2019

5/6 Day#15

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)


Barbell ladder 
20 minute AMRAP
5 deadlifts
4 hang power cleans
3 power jerks
(w/110# m/165#)

*Complex can NOT be broken

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