CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Front rack stretch
-10 straight legged deadlifts
-10 hang muscle cleans
-10 shoulder presses
-10 front squats
-10 clean & jerks, light weight
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Fun WOD 2 (Time)
For time:
100 Abmat sit-ups
Rest 2 minutes
75 Cal Row
Rest 2 minutes
50 Burpees
Rest 2 minutes
25 Clean & jerks, 135#/95#
*Rx+ GHD sit-ups & 185#/125#