6/8/22 CF

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.