6/20/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Clean and Jerk (Warm-up)

Rope Climb (Practice)

WOD

Runs/Rope Climbs/Clean & Jerks (3 Rounds for time)

Every 7 Min x 3 Rounds (21min):

-600m Run

-2 Rope climbs, 18/15′

-9 Clean & jerks, 155/105#

Rx+ 3 Rope climbs & 185/125#.