CrossFit Roselle – CrossFit
Warm-up
Barbell Warmup (No Measure)
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Skill/Strength
Rope Climb (practice)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
6 Squat clean & jerks, 135#/95#
2 Rope climbs, 18’/15′
Rx+ 185#/125#