7/5/19 Post-4th WOD

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Sampson stretch

Calf stretch

MC Hip stretches

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

Go through each movement in WOD and do a few reps, working up to WOD weight.


Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here