170707

Anthony James at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
10 WallBall
200M Run
4 KB Turkish Get-Up (2/arm)


Squat Routine 2.0


Skill: Power Clean Technique

Workout of the Day for Friday, July 7th, 2017:
24 min AMRAP:
3 Power Clean*
6 Rope Climb 12 ft.
12 HSPU

*Begin at 60% 1RM, add 5% Each Round

Sweat Sessions Workout for Friday, July 7th, 2017:
5 Rounds*:
4 minute AMRAP:
5 DB Squat Clean (Heavy)
10 Push-Up
15 Cal Row
20 WallBall
25 Abmat Sit-Up

*2 Minutes Rest In-between rounds