CrossFit South Rockland

Wednesday, October 2, 2019

Wednesday 10/2

Warm up 
A- Roll calves & pec mnor/ 2x 30 single unders with jump rope + 5m inchworm with push up

B- KB Warm Up #1
Banded pull aparts
KB around the world
Russian swing
Double tap
H2H swings
Wall ball substitute

Weighted dips

3 rounds for time:
30 KBS w/53# m/70#
600m run with KB w/53# m/70#
7 weighted dips with KB w/53# m/70#

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