CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Agility Ladder
Skill/Strength
Hang Power clean x 2 + Jerk (Work up to heavy single in 15 minutes)
Complete 2 hang power cleans and then 1 jerk without setting down barbell
WOD
Row/GHD Sit-ups/Hang Power Cleans/Push Jerks/Burpees (Time)
For time:
-Row 1000/800m
-50 GHD sit-ups
-25 Hang power cleans, 95/65
-25 Push jerks, 95/65
-50 Burpees
*Rx+ 135/95