CrossFit Roselle – CrossFit
Warm-up
Med Ball/MCHP/Shoulder Kip (No Measure)
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Weightlifting
Squat Clean (3-3-3-3-3 warm-up sets for WOD)
WOD
Metcon (AMRAP – Reps)
AMRAP 12 minutes:
25 Toes to bar
50 Double unders
10 Squat cleans, 135#/95#
*Rx+ Open WOD 16.2