Jim Brown at CrossFit Roseville

Dynamic Group Warm-Up

8 min AMRAP:
200m Run
5 Muscle-Clean
5 Front Squat
5 Good Morning

1 Round: Side-Butt
Foundation Sequence

Skill: Clean Technique

Workout of the Day for Wednesday, January 10th, 2018:
5 minute EMOM*:
3-Position Pause + High Hang Clean

5 minute EMOM:
Hang Clean + Clean

5 minute EMOM:

*Build each set for all three EMOMs. Rest 1 minute between rounds.

Sweat Sessions Workout for Wednesday, January 10th, 2018:

Sumo Deadlift High Pull

14 minute amrap:
10 Box Jump
7 Strict Pull-Up
7 DB Clean (Heavy)

14 minute amrap:
10 Kettlebell SDHP
7 Dips
7 “See the Light” Sit-Up