CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Front rack stretch
Dip shrugs
Dip shrug high elbows
Muscle cleans
Front squats
Push presses
3 Rounds of:
-5 Hang power cleans
-4 Thrusters
-3 Pull-ups
Skill/Strength
Hang Power Clean (1 Rep EMOM 10 minutes)
WOD
Cindy/DT Mash-Up (Time)
5 Rounds for time of (20 min cap):
2 Rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)
*Rx 115#/75#, Rx+ 155#/105#