WOD – 5.20.14

Might not be a clear shot, but it is documented evidence of Jamie's 1st muscle-up!
Might not be a clear shot, but it is documented evidence of Jamie’s 1st muscle-up!

Upcoming Events:
This Saturday (5/24) CrossFit Rockland will be hosting the WOD With Warriors – 21 Gun 2014 Fundraiser for Team RWB (Red, White & Blue). All regularly scheduled classes (including CFK)  have been cancelled for the day. If you would like to participate with us REGISTER NOW and show your support!

Workout of the Day
Work up to a heavy complex of:
1 Hang power clean
3 Shoulder press

then

Complete the following EMOM for 10 minutes:
5 Burpee box jumps (24”/20”)

then

For time:
Sprint 800m

Competitors Class
Hang Squat Snatch – 7×1

In teams of 3, one athlete working at a time:
100 Pull-ups
100 Burpees
100 Box jump overs (24″/20″)
100 Hang power cleans (165#/115#)
100 Box jump overs (24″/20″)
100 Burpees
100 Pull-ups

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