CrossFit – Mon, Nov 14

CrossFit Roselle – CrossFit

Warm Up

Group stretch

PVC pass throughs

OH band stretch

3 Rounds:

-10 shoulder kips

-8 DB hang muscle clean & press

-6 OH squats

-4 Burpee pull-ups


DB Hang Clean & Jerk – Single Arm (Work up to heavy double both arms)


Row/DB Hang C&J/C2B Pull-ups (Time)

For time:

40/32 Cal row buy-in, then:

3 rounds of:

-16 alternating DB hang clean and jerks, 50/35#

-12 Chest to bar pull-ups