7/29/16

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Skill/Strength

Hang Power clean x 2 + Jerk (1-1-1-1-1)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

DT Lite + Runs (Time)

5 Rounds for time (15min cap):

12 Deadlifts

9 Hang power cleans

6 Jerks

200m Run

*Rx 115#/75#