CrossFit South Rockland

Friday, February 14, 2020

2/14 Happy Valentines Day

A- Roll- T-spine + hips
Activate- See below *

B- C & J Warm Up 
*Overhead band shoulder activation 
(Overhead pull aparts/ overhead shrugging shoulder circles)
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

Heavy barbell complex
20 minute AMRAP
1 deadlift
1 full clean
1 front squat
1 jerk
(W/155 m/225)

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