CrossFit Roselle – CrossFit
Warm-up
Plate Warmup (No Measure)
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
Skill/Strength
Ring Push-ups (ME x 3 sets)
WOD
Squat cleans/Pull-ups (Time)
21-15-9 Reps for time of:
Squat cleans, 95#/65#
Pull-ups
*Rx+ 12-9-6 Squat cleans @ 185#/125#, Muscle ups