CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Warm-up
–
Hip Circle Band Warm-up
–
2 Rounds of:
-4 MC Hip stretches
-6 Toes to bar
-8 Thrusters
-Handstand walk 25′
Skill/Strength
Hang Squat Clean + Squat Clean + Jerk (Heavy Single in 20 minutes)
Perform all three movements without setting down bar
WOD
Hang Power Cleans/Toes to Bar (Time)
21-15-9 Reps for time of:
-Hang Power Cleans, 135#/95#
-Toes to bar