161028

Jess Smith and Amelia at CrossFit Roseville

Pre-Wod:
12 min Amrap:
6 Cal Row
5 WallBall
4 Push-Up
30 Second Couch Stretch, each side


3 Rounds:
3 Squat Clean & Jerk, build each set
12 Ankle Circles Mob w/KB

Workout of the day for Friday, October 28th, 2016:
5 Rounds:
3 Squat Clean & Jerk 60% 1RM
30 Cal Row, or Bike
20 WallBall
10 Push-Up

Sweat Session Workout for Friday, October 28th, 2016:
7 Rounds*:
4 Minute AMRAP:
5 Dumbbell Hang Squat Clean
10 Push-Up
15 Cal Row
20 WallBall
25 Abmat Sit-Up

*1 Minute Rest In-Between Rounds