CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-6 Lunge jumps
-5 Push-ups
-4 Bent over rows/arm
-3 Thrusters
WOD
Metcon (Time)
5 rounds for time of:
-5 Power cleans
-10 Front squats
-15 pull-ups/Ring rows
*Rest 3 minutes after each round. If you don’t have a pull-up bar, sub 15 bent over barbell rows. If you don’t have a barbell, do 10 DB cleans (5/arm) and 20 DB front squats and 30 DB bent over rows (15/arm).