CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Agility ladder
20 PVC pass throughs
15 OH squats
OH band stretch
Lat roll out
Skill/Strength
DB Jerk (Heavy set of 3 each arm)
WOD
Deadlifts/Box Jumps (Time)
21-15-9 Reps of:
Deadlifts, 225#/155#
Box jumps, 24″/20″
*Rx+ 315#/205#, 30″/24″