CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
–
Barbell front rack stretch
Hang muscle cleans
Shoulder presses
Front squats
–
Hang power cleans
Alternating split jerks
Skill/Strength
Clean and Jerk (Warm-up 15 Minutes)
WOD
Runs/Clean & Jerks (Time)
For time:
Run 400m
12 Clean & Jerks, 95#/65#
Run 400m
9 Clean & Jerks, 135#/95#
Run 400m
6 Clean & Jerks, 185#/125#
Run 400m
Rx+ 135#/95#, 185#/125#, 225#/155#