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
Skill/Strength
Hang Squat Clean (Practice 15 minutes)
WOD
2018 GG Qualifier #4 (Time)
8MIN TIME CAP
3-6-9-12-9-6-3 reps of:
Hang Squat Cleans (115lb/80lb)
Bar Facing Burpees
*Scaled 75#/55# & can step over bar, Rx+ 135#/95#