CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
Front squat stretch
Shoulder presses
AMRAP 5 minutes:
-3 Power/squat cleans
-3 Push jerks
-3 Roll to stands
-3 Pull-ups
*Increase weight each round
Skill/Strength
Clean and Jerk (1 Rep EMOM 12 minutes)
WOD
Clean & Jerks AMRAP5 (AMRAP – Reps)
AMRAP 5 Minutes:
Clean & Jerks, 155#/105#
*Scale weight so you can get at least 20 reps.