7/10/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator cuff WU

Hip circle band WU

Barbell front rack stretch

AMRAP 5 Minutes:

5 Good mornings

5 Muscle cleans

4 Reverse lunges

4 Front squats

4 Burpees over bar

Skill/Strength

Front Squat (Heavy set of 2 in 20 minutes)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat clean is Rx. Sub bar or bench dips as needed.