CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes:
AMRAP 5 minutes:
-6 Lunge jumps
-5 KB swings/DB snatches/Ball slams
-4 Roll to stands
-3 Burpees
-HS hold/OH plate or bar hold
WOD
Runs/Power cleans/Burpees (Time)
5 Rounds for time of:
400m Run
7 Power cleans, 135#/95#
11 Bupees
*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees
Sub 14 DB cleans/snatches (7/arm). You can also sub 15-20 KB swings or ball slams/per round.