CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
– 5-10 pull-ups
– 10 Hollow rocks
– 10 Thrusters, 45#/35#
Skill/Strength
WOD
Hang Power Cleans/Push Jerks (Heavy Single in 20 Minutes)
4 Hang power cleans + 2 Push Jerks
Shoulder to OH/Box Jumps (Time)
21-15-9 Reps for time of (8min cap):
Shoulder to OH, 115#/75#
Box jumps, 24″/20″
*Rx+ 145#/100# & 30″/24″