CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
WOD
“Adderall” (From CompTrain) (3 Rounds for reps)
“Adderall”
For Total Reps:
0:00 – 10:00 – 1 Mile Run, Max Clean & Jerks (135#/95#)
10:00- 13:00 – Rest
13:00- 20:00 – 800m Run, Max Power Snatch (115#/80#)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95#/65#)