CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 Min:
Row 500m
5-10 reps of each:
-Straight legged DLs
-Barbell front rack stretch
-Dip shrugs
-Dip shrug high elbows
-Muscle cleans
-Hang power cleans
-Front squats
-Push presses
-Push jerks
–
AMRAP remaining time:
-3 clean & jerks, increasing weight each rd
-3 burpees
-3 pull-ups
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Clean & Jerks/Runs (Time)
For time (30min cap):
-800m Run
-21 Clean & Jerks, 95#/65#
-800m Run
-15 Clean & Jerks, 135#/95#
-800m Run
-9 Clean & Jerks, 185#/125#
*Scale run distance/weight as needed, but stick to the rep scheme. Rx+ 135#/95#, 185#/125#, 225#/155#