CrossFit Roselle – Masters
Warm-up
Do What Dave Says… (No Measure)
See above
Barbell Warmup (No Measure)
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Weightlifting
Split Jerk (1-1-1-1-1-1-1)
WOD
Metcon (Time)
5 rounds
5 Deadlifts
7 Burpee jump overs
Deadlifts at 225#/155# or 65% of 1RM.