CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
WOD
Pull-ups/PCs/DUs (Time)
5 Rounds for time of:
12 Pull-ups
7 Power cleans, 115#/75#
50 Double unders
*Rest 3 minutes between rounds. Rx+ for C2B & 155#/105# PCs.