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James Knight at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


4 Minutes: Overhead Archetype
Partner Thoracic Stretch


Skill: Clean & Jerk. Pause at the clean receiving position, the dip portion of the jerk, the receiving portion of the jerk, and the finish position of the jerk.

Workout of the Day for Tuesday, June 7th, 2016:
For Time:
800M Run (Or 1000M Row)

Rest 5 Minutes, then:
30 Clean & Jerk @ 65% 1RM*
*5 minute time cap

“After Party”
40-30-20-10
GHD Sit-Up
Russian KB Swing