CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
–
2 Rounds of:
– 5 Kipping knee raises
– 5 Pull-ups
– 5 Hang power cleans
– 5 Hang power snatches
– 5 Thrusters
– 5 Box jumps
*1st round empty bar. 2nd round light weight.
WOD
12 Days of Christmas WOD (Barbell) (Time)
1 Wall climb
2 Power snatches
3 Box jumps
4 Shoulder to OH
5 Burpees
6 Power cleans
7 Pull-ups/C2B Pull-ups
8 Front squats
9 Kipping knee raises/TTB
10 Deadlifts
11 MC Push-ups/HSPUs
12 Thrusters
*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and C2B/TTB/HSPUs