CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder Kips
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AMRAP 5 Minutes:
-Reverse burpees x 5 reps
-Hang squat clean x 5 reps
-Pull-ups x 5 reps
Skill/Strength
Squat Clean (Heavy set of 3 in 15 minutes)
Does not have to be touch and go, but you must compete all 3 reps w/in 30 sec.
Push Press (Heavy set of 3 in 15 minutes)
WOD
Clean & Jerks AMRAP5 (AMRAP – Reps)
AMRAP 5 Minutes:
Clean & Jerks, 155#/105#
*Scale weight so you can get at least 20 reps.