3/13/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups