FrictionCrossFit – CrossFit

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QOD

Sing along Sundee!!

Warm-up

AMRAPx8

200m row

5 KB deadlift (35/26)

5/arm hang clean

5/arm jerk

+

1:00/side

couch

lizard

ring shoulder ext.

Strength

Take 15 minutes to warm up your squat clean and deadlift!

Santora (3 Rounds for reps)

3, 1-Minute AMRAPs of each movement: Squat Clean, 155#

20′ Shuttle Sprint

Deadlift, 245#

Burpees

Jerk, 155#

Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here
Competitive:

Squat Clean/Jerk @ 155/105

Deadlift @ 245/195

Recreational:

Squat Clean/Jerk @ 135/85

Deadlift @ 205/155

Lifestyle:

Squat Clean/Jerk @ 95/65

Deadlift @ 135/95

Stimulus: Go hard on each minute and then look to match rounds as you repeat movements