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#