2/6/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

Forearm stretch

Front rack stretch

With barbell:

-10 dip shrugs w/ high elbows

-10 muscle cleans

-10 front squats w/ bounce at bottom

Row 500m

Two rounds of:

-5 power cleans

-5 hang squat cleans

*Light weight first round, add weight for second.


Power Clean + Hang Squat Clean (15 Min to work up to heavy single)

Power clean + Hang squat clean complex, 1RM


Ball Slams, Box Jumps, Power cleans (Time)

5 Rounds for time of:

-15 Ball slams, 30#/20#

-10 Box jumps, 24#/20#

-5 Power cleans, 135#/95#