CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Straight legged DLs
Front rack stretch
Muscle cleans
Front squat stretch
Shoulder presses
Push jerks
Thrusters
–
7-5-3 TnG reps of:
Clean & jerks, increasing weight
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row