CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Good mornings
Straight legged deadlifts
Front rack stretch
Hang muscle cleans
Shoulder kips
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AMRAP 5 Minutes:
-3 Pull-ups
-4 Power cleans (TnG, inrease weight/rd)
-10 Quick feet
WOD
Power Cleans/Pull-ups/Double Unders (10 Rounds for reps)
EMOM 30 Minutes:
Min 1: 1 Heavy power clean
Min 2: 7-12 Pulls-ups
Min 3: 30-50 Double unders
*Rx+ C2B pull-ups. Record number of pull-ups + DUs completed/round. Post heaviest weight used in notes – you can increase each round.