CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out 10 min
AMRAP 10 min:
-5 Straight legged deadlifts
-5 Dip shrug high elbows
-Front rack stretch
-5 Muscle cleans
-5 Shoulder presses
-5 Good mornings
-5 Back squats
Skill/Strength
Clean and Jerk (Practice 20 min)
WOD
5min C&J (AMRAP – Reps)
AMRAP 5 minutes:
Clean & Jerks, 155#/105#
*Scale to weight you think you can do at least 20 reps (4/min).