11/19/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-Row/bike/ski 10/8 cal

-10 ATYs w/ light weight

-8 KB swings

-6 Box jumps

-4 MC hip stretches

-2 Burpee pull-ups/MUs

Skill/Strength

Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Cleans/Bar Facing Burpees (Time)

15-12-9-6-3 reps for time of:

-Power Cleans, 135/95#

-Bar Facing Burpees