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
Weightlifting
Squat Clean Thruster (1RM)
WOD
Metcon (Weight)
5 Rounds of:
5 Squat clean thrusters (approx 65-70% of 1RM)
5 High box jumps
*This workout is not for time. Work on perfect form and max effort on each rep. Record weight and height.