CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
Calf Stretch
KB Goblet squat stretch
Barbell front rack stretch
Hang muscle cleans
Front squats
–
AMRAP 5 minutes:
-4 Roll to stands
-4 Power cleans
-4 Toes to bar
*Increase weight on PCs each round.
WOD
Metcon (Time)
5 Rounds for time of:
-10 Quick feet
-8 Power cleans, 135#/95#
-500m row
*Rest 3 minutes between rounds. Scale weight/distance so you finish in under 3:30/rd. Rx+ 185#/125#.