CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 10 Minutes, complete as much as possible of:
Row 500m
Sampson Stretch 30 seconds/side
3 Rounds of:
10 Pull-ups
10 Dips
10 Hollow rocks
10 Supermans
10 OH squats
Skill/Strength
Squat Clean Thruster (1 Rep EMOM 10 Minutes)
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups