CrossFit Roselle – CrossFit
Warm-up
Cindy/Double Unders (No Measure)
Complete 3 Rounds of the following:
5 Pull-ups
10 Push-ups
15 Air squats
20 Double unders
Skill/Strength
Power Clean (1 Rep EMOM 10 Min)
Add weight each rep if possible, no more than 10# at a time.
WOD
Handstand push-ups, Box jumps, Power cleans, Muscle ups (AMRAP – Rounds and Reps)
AMRAP 15MIN:
10 Handstand push-ups (sub 2 wall walks)
8 Box jumps, 30″/24″
6 Power cleans @ 65% of above
4 Muscle ups (sub 8 ring row to ring dip combos)