CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike 2 minutes
Sampson stretch
Half pigeon
KB triceps stretch
Good mornings
Front rack stretch
Hang muscle cleans
Skill/Strength
Clean High Pull (4-4-4-4)
Good form, keep close to body
Power Clean (1 Rep EMOM 10 minutes)
WOD
Runs/Power Cleans (AMRAP – Rounds and Reps)
AMRAP 10 minutes:
-200m Run
-5 Power cleans, 155#/105#
*Rx+ 185#/125#.