CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
10 Laps around cage
15 Burpees
20 Walking lunges
20 Shoulder kips
15 Muscle cleans
10 Hang squat cleans w/ bounce at bottom
5 Muscle ups (10 pull-ups + 10 Dips)
Skill/Strength
Squat Clean (Heavy Double in 15 minutes)
WOD
TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)
AMRAP 16 Minutes:
25 Toes to bar
50 Double unders
15 Squat cleans, 95#/65#
*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.