CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Metcon (Time)
5 Rounds for time of:
7 Clean & jerks, 135#/95#
14 Toes to bar