CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike 2 min
10 pull-ups
10 dips
10 sit-ups
10 supermans
10 OH squats
–
Once finished, start barbell WU
Front rack stretch
Muscle cleans
Front squats
Push presses
Skill/Strength
Squat Clean Thruster (1 Rep EMOM 10 minutes)
WOD
Rows/Thrusters (Time)
5 Rounds for time of:
-Row 500m
-7 Thrusters, 135#/95#