CrossFit Roselle – CrossFit
Warm-up
Cage Run (No Measure)
Run around cage doing various agility movements, 10 minutes
Skill/Strength
Power Clean (1 Rep EMOM 10 Min)
WOD
Rows/KB Swings/DUs (AMRAP – Rounds and Reps)
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.