CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group Stretch
Agility Ladder
WOD
Metcon (Time)
5 Rounds for time of:
-15 Hang squat cleans, 95#/65#
-15 Push-ups/dips
-15 Bent over rows/pull-ups
*Rest 3 minutes between rounds. Rx+ for heavier weight, ring dips, and C2B pull-ups
B: Metcon (Time)
5 Rounds for time:
-15 Hang squat cleans/med ball cleans
-15 Push-ups
-15 Bent over rows w/ barbell, or 16 DB bent over rows (8/arm)
*Rest 2 minutes between round. Note movements/weights used.