CrossFit South Rockland

Saturday, November 9, 2019

Hero Saturday 11/9

Warm Up 
A- Mash- Glutes+ Quads
Activate- 2x 20 hitch hikers + 5 jump lunges

B- Clean Warm Up #2
(Variation can be used with MB, DB, barbell, etc)
Deadlift shrug
Front squat
Shrug drop
Full clean

Barbell cycling

"Armistice Partner WOD" 
22 Minute AMRAP
11 Power Cleans
11 Burpees (Over Bar)   
19 Toes to Bar (T2B)
18 Wall Balls  
(w/95# m/135#)      

Scaled - Without Barbell 
11 Burpees
11 Walking Lunges
19 Sit Ups
18 Air Squats

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