CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Rotator cuff WU
OH band stretch
Couch stretch
Barbell front rack stretch
AMRAP 8 minutes:
-8 front rack lunge steps
-6 thrusters
-4 split jerks
-2 burpee pull-ups
Skill/Strength
Thruster + Push Press + Push Jerk + Split Jerk (Heaviest single in 20 minutes)
Complete all movements without setting down bar.
WOD
8 Minute Row For Calories (Calories)
8 Min Row for Calories