CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch 10 min
-15/11 Cal bike
-8 Burpee broad jumps
-5 Toes to bar
-25′ HS walk or 20 sec HS hold
Skill/Strength
Push Press + Push Jerk (15 min to get heavy double)
Do 2 push presses + 2 push jerks each set.
WOD
Runs/TTB/Shoulder to OH (Time)
3 Rounds for time of:
-800m Run
-25 Toes to bar
-20 Shoulder to OH, 95/65#
*24 min cap.