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Jesse Workout of the Day

**No Class This Friday Evening 5:30pm-7:30pm.

Sam Allen at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up


6 min AMRAP:
6 Thruster 45/35-lb
6 Chest-2-Bar
6 Burpee


Lacrosse Ball Scaps (2 min/side)

Workout of the Day for Thursday, October 12th, 2017:
Split Jerk EMOM:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

“After Party”
7 Rounds:
7 Weighted GHD Sit-Up
7 Strict False Grip Ring Pull-Up
7 Deficit HSPU