11/19/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

Half pigeon

OH band stretch

Laying twister stretch

AMRAP 5 Minutes:

-4 Lunge jumps

-4 Toes to bar

-4 MC hip stretches

-4 Push-ups

-4 KB swings

-Front rack barbell stretch


Hang power clean + Power clean (Heavy single in 15 minutes)


Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.