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