CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
KB Goblet squat stretch
PVC pass throughs
–
Front rack stretch
10 Dip shrugs
10 Muscle cleans
10 Shoulder presses
10 Front squats
–
7-5-3-1 Power cleans, adding weight each set
Skill/Strength
Power Clean (1 Rep EMOM 10 minutes)
WOD
Box Jumps/Pull-ups (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
5 Box jumps, 30″/24″
6 Pull-ups
*Rx+ for 1 Strict pull-up + 2 Kipping pull-ups + 3 Butterfly pull-ups without coming off bar.