CrossFit Roselle – CrossFit
Warm-up
#3 CFR Warm-Up (No Measure)
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
Skill/Strength
Split Jerk (Practice 15 min)
WOD
Split Jerks/Deadlifts/Double Unders (Time)
5 Rounds for time of:
6 Split jerks (alt legs each rep)
12 Deadlifts
30 Double unders
*Use same bar for split jerks & deadlifts. Record time to complete and post weight used in notes.