2/25/19 CF

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.