CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
Front rack stretch
Front squat stretch
Hang muscle cleans
Shoulder press (front & behind the neck)
–
7-5-3 reps w/ increasing weight:
-power cleans
-push jerks
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
DUs/Ball Slams/Clean & Jerks (Time)
For time:
90 Double unders
60 Ball slams, 30#/20#
30 Clean & Jerks, 135#/95#