7/28/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row/bike 2 minutes

Lat roll out

OH band stretch

Barbell front rack stretch

Muscle cleans

Front squat stretch

Shoulder presses

Clean and jerks, light weight


Power Clean & Jerk + Squat Clean & Jerk (1 rep every 90 seconds for 15 min)

Perform a power clean & jerk, then, without setting down the barbell, perform a squat clean & jerk.


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#