CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1000m Row
–
EMOM 6 Minutes:
10 Quick feet
5 Med ball cleans w/ bounce at bottom
5 Ring rows
Skill/Strength
WOD
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