CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
– Calf stretch
– KB goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
– Row 500m
– Front rack stretch
– 10 hang muscle cleans
– 10 pull-ups
– 10 thrusters
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
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.