CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
15 Med ball cleans w/ bounce at bottom each rep
15 PVC pass throughs
15 Burpees
15 Ring rows
15 Push presses w/ bar
10 Clean & jerks w/ light weight
10 Pull-ups
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Clean & Jerks/Pull-ups (Time)
3 Rounds for time of:
6 Clean & jerks, 135#/95#
18 Pull-ups
*Rx+ 185#/125# & C2B pull-ups