CrossFit Roselle – CrossFit
Warm-up
Group stretch 10 min
-Row 20/15 cal
-15 barbell thrusters
-10 pull-ups
-Row 15/11 cal
-10 barbell thrusters
-5 pull-ups
WOD
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Jackie Pro (Time)
For time:
-1000m row
-50 thrusters, 95/65#
-30 bar muscle ups
*scaled pull-ups in place of MUs. Rx+ is to row under 3:15/3:40.