6/20/18 CF

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.