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Cody Jones at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Min. Plank
1 Min. Dead Bug


9 min EMOM:
• Box Jump
• Strict C2B
• Russian KB


Foundation Sequence


2 rounds:
6 Trap-3 Raise, w/6 sec. pause 2.5-lb
6 Face-Pulls

Workout of the Day for Monday, January 24th, 2017:
10 min EMOM:
2x Hang Squat Clean & Jerk, build each set

6-5-4-3-2-1:
Squat Clean & Jerk @ 65% 1RM
Box Jump Over

Sweat Sessions Workout for Monday, January 24th, 2017:
28 minute AMRAP (For Quality):
7 Strict Press
14 Side-Butt WallBalls
MAX Plank*
7 Push-Up
14 Box Step-Up w/KB
MAX Plank*

*Alt. Between:
Side Plank, Elbow Plank, Push-Up Plank, 8-point Plank, Hollow Body