CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 2 Rounds (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Skill/Strength
Squat Clean and Jerk (EMOM 10 Min)
WOD
Metcon (Time)
21-15-9 Reps for time of:
Hang squat cleans, 95#/65#
Shoulder to overhead, 95#/65#
*Complete 50 Double unders after each round. Rx+ 12-9-6 155#/105#