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