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WOD – 12.5.13


Details for our 2nd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza have been posted on our EVENTS page. We are trying to get an accurate head count for the bowling alley so if you haven’t done so already, please RSVP HERE. Come UGLY…Come THIRSTY…Come ready to BOWL!!!

Workout of the Day
Find your heaviest of the following complex:
1 Power clean
1 Front squat
1 Hang power clean
1 Front squat
1 Split jerk

Competitors Class
Front squat – 5×5

Complete the following complex EMOM for 10 minutes:
1 Power snatch
1 Snatch balance
1 Overhead squat

For time:
30 DB burpee squat clean thrusters (45#/25#)

Schedule Your
No-Sweat Intro!

Talk with a coach about your goals, get the plan to achieve them.

Rob Young