CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Straight legged deadlifts
Good mornings
Barbell front rack stretch
Hang muscle cleans
–
EMOM 6 Minutes:
-4 Hang power cleans
-4 Front squats
-4 Burpees
-Handstand hold
Skill/Strength
Deadlift (3-3-3-3-3)
WOD
DUs/KB Swings/HR Push-ups (Time)
AMRAP 12 Minutes:
50 Double unders
15 KB swings, 55#/35#
20 HR push-ups