CrossFit Roselle – CrossFit
Warm-up
Barbell Warmup (No Measure)
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Skill/Strength
Clean and Jerk (15 min to work up to heavy single)
WOD
Row/DUs/C&J (Time)
For time (15min cap):
1000m Row
100 Double unders
10 Clean & jerks
100 Double unders
1000m Row
*Rx 155#/105#, Rx+ 205#/135#
Bonus
Push-Ups ME x 3 (3 Rounds for reps)
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.