CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB triceps stretch
Bumper plate squat/hamstring stretch
Barbell front rack stretch
Dip shrugs
Dip shrug high elbows
–
AMRAP 5 Minutes:
3 Power cleans
4 Toes to bar
5 Box jumps
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
Power Cleans/Double Unders (Time)
5 Rounds for time of:
5 Power cleans, 135#/95#
40 Double unders
*Rx+ 205#/135# & 40 UB DUs