11/17/16 Masters/Beginners

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.