CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 2 Rounds (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Skill/Strength
Power Clean (15 min to build to heavy single)
WOD
Power Cleans/Double Unders (Time)
5 Rounds for time of:
5 Power cleans, 135#/95#
40 Double unders
*Rx+ 205#/135# & 40 UB DUs