CrossFit South Rockland

Saturday, January 11, 2020

1/11 Hero Saturday



Warm Up
Agility Complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*

Skill
Movement standards 

WOD
Lumberjack 20
20 Deadlifts w/185# m/275#
Run 400m
20 Kettlebell swings w/53 m/70#
Run 400m
20 Overhead Squats w/75# m/115#
 Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps w/20” m/24"
Run 400m
20 Dumbbell Squat Cleans w/25# m/45#
Run 400m


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