CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Complete first part on your own in 5 minutes, AMRAP will be completed as a group:
-Row/bike/ski 2 minutes
-PVC pass throughs
-OH band stretch
AMRAP 10 minutes:
-5 Good mornings
-Front rack stretch
-5 Dip-shrug-high elbows
-5 Muscle cleans
-5 Shoulder presses
-5 Front squats
-3 Burpee pull-ups
WOD
C&Js/Burpees/Pull-ups (Time)
20 Rounds for time of:
-1 Clean & Jerk, 155/105#
-2 Burpees over bar
-3 Pull-ups
*Rx+ 185/125# & C2B.