CrossFit Roselle – CrossFit
Warm-up
Medball clean into wall ball/OH barbell stretch (No Measure)
2 Rounds of:
10 Med ball cleans into wall ball shots
1 Minute OH barbell stretch on foam roller
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 min)
Start around 65-70% and increase each rep if possible.
WOD
Burpees/Row/Run (Time)
For time:
15 Burpees
Row 1000m
15 Burpees
Run 800m
15 Burpees