CrossFit South Rockland

Monday, October 21, 2019

Monday 10/21

Warm Up 
A- Roll-  t-spine & glutei
Activate- Overhead band shoulder activation 
(Overhead pull aparts/ overhead shrugging shoulder circles)

B- C&J Warm Up
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 complex

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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