1/20/21 CF

CrossFit Roselle – CrossFit


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


Clean and Jerk (1 Rep EMOM 12 minutes)


Clean & Jerks AMRAP5 (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 155#/105#

*Scale weight so you can get at least 20 reps.