“Fight Gone Bad” Fundraiser at CrossFit Roseburg this Satruday at 11am. Register HERE.
Also, mark the date of October 9th for a gym BBQ and group workout.
Warm-up:
Foam Roll: emphasis on ankles/knees
Burgener Warm-up
WOD:
Take 15-18 minutes to work up to a heavy Clean & Jerk;
and then,
15, 12 and 9 reps for time of:
135/95 lb. Clean and Jerk (or ground to overhead)
Ring Dips
