CrossFit Roselle – CrossFit
Warm-up
Cage Run (No Measure)
Run around cage doing various agility movements, 10 minutes
Skill/Strength
DB Clean & Jerk – Single Arm (Work up to heavy single/arm 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.
WOD
Metcon (AMRAP – Reps)
In 20 Minutes w/ Partner:
80 Cal Row
80 DB Hang power clean & jerks, 50#/35#
60 Cal Row
60 DB DB Hang power clean & jerks
40 Cal Row
40 DB Hang power clean & jerks
20 Cal Row
20 DB Hang power clean & jerks
AMRAP Box jumps in remaining time, 24″/20″