CrossFit Roselle – CrossFit
Warm Up
Group stretch
Agility ladder
Dodgeball
Skill/Strength
Split Jerk (Work up to heavy single in 20 min )
Start from the ground until heavy, then move to rack.
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.
Goal for today is to use 60% of your heavy split jerk.