9/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

2017 BOTR #1 (Time)

For time:

10 Clean & jerks, 155#/105#

20 Bar over burpees

30 Cal row