Rose City Barbell – Group Training

Warm-up

(No Measure)

Hip Circle

Sled push pull

Skill

The Jerk

CrossFit

Metcon (Time)

3 RFT

10 Ball slam 14/20

10 Chest pass 14/20

10 Ring row

10 Strict press 95/65

10 Burpee over bar (total)

Accessory

Face pulls and side laterals