CrossFit South Rockland

Wednesday, September 11, 2019

Wednesday 9/11

Warm up 
A- Roll feet & ITB/ 2x 5m banded lateral walk band on knees + 5m banded plank walk band in hands

B- Odd Object Warm Up #2
-Low sled push 20m w/60 m/90
-Single arm plate pinch carry 20m each arm  w/25 m/35
-Single arm waiter walk 20m each arm w/ over 55# m/ over 70#
-Barbell farmers walk 40m
-SB Zercher carry 40m


DB strict press & DB step up

9/11 Memorial Workout 
For time:
Row 2001 meters
Then 11 reps of the following:
-Box Jumps w/24 m/30
-Thrusters w/85 m/125
-Burpee Chest to Bar Pull-ups
-Power Cleans w/120 m/175
-Handstand Push-ups
-Kettlebell Swings w/53 m/70
-Toes to Bar
-Deadlifts w/125 m/175
-Push Jerk w/85 m/125
Row 2001 meters

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