CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out/stretch 10 minutes
Dodgeball 5 minutes
Skill/Strength
DB Clean & Jerk – Single Arm (Heavy single each arm)
Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min:
-15 Box jumps, 24/20
-10 DB clean and jerks, alt arms, 50/35
-5 Reverse burpees
*Rx+ 30/24, 75/50, and reverse burpees into strict HSPU