4/9/18 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

1000m Row

EMOM 6 Minutes:

10 Quick feet

5 Med ball cleans w/ bounce at bottom

5 Ring rows



DB Clean & Jerk – Single Arm (Work up to heavy single in 15 minutes)

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.
Same weight must be completed with both arms.

Rows/DB C&J/Pull-ups (Time)

3 Rounds for time of:

500m Row

20 DB clean & jerks, alt arms each rep, 45#/30#

15 Pull-ups

*Rx+ 65# & C2B pull-ups