5/5/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)


Cardio 2 minutes

AMRAP 5 Minutes:

-6 Lunge jumps

-5 Push-ups

-4 Bent over rows/arm

-3 Thrusters


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).