CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Sampson stretch
OH band stretch
Barbell front rack stretch
Muscle cleans
Shoulder presses
7-5-3 reps of:
TnG clean and jerks, increasing weight
Roll to stands
Skill/Strength
Clean and Jerk (Work up to 1RM)
WOD
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here