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