7/15/19 CF

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