CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Barbell front rack stretch
2 Rounds of:
-10 Front squats
-10 Hang power cleans
-5 Burpee pull-ups
Skill/Strength
Power Clean (One Rep EMOM 10 Minutes)
WOD
Lite Awful Annie (Time)
For time:
50-40-30-20-10
-Double Unders
-V-ups
5-4-3-2-1
-Cleans, 185#/125#
*Rx+ GHD sit-ups and 225#/155#
Awful Annie (Time)
For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean, 275#/185#