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