CrossFit Roselle – CrossFit
Warm-up
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
Skill/Strength
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.
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#