CrossFit Roselle – CrossFit
Warm Up
Group stretch
Front rack stretch
Dip shrug high elbows
Muscle cleans
Shoulder presses
3 Rounds:
-5 clean & jerks, light weight
-5 strict TTB
-10 lunge jumps
-20 double unders
Skill/Strength
Clean and Jerk (20 min to find 1RM)
WOD
Bike/C&Js/Bike (Time)
For time:
20-cal. bike
20 clean and jerks, 165/105#
20-cal. bike