CrossFit – Mon, Oct 17

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