10/3/16 CF

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Skill/Strength

Hang Power Cleans/Push Jerks (1-1-1-1-1)

4 Hang power cleans + 2 Push Jerks
Each set should be unbroken – do not set bar down once you begin a set.

WOD

Row/Sit-ups/Push-presses/Burpees (Time)

For time:

100 Cal row

75 Abmat sit-ups

50 Push presses, 75#/55#

25 Burpees

*Rx+ 50 Cal row, 50 TTB, 25 PP @ 135#/95#, 25 Burpees