CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB Goblet squat stretch
PVC pass throughs
10 Burpees
10 Pull-ups
Barbell front rack stretch
10 Hang muscle cleans
5 Front squats
5 Shoulder presses
15 Power clean & jerks w/ light weight
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
PCs/MUs/Runs (Time)
3 Rounds for time of:
10 Power cleans, 135#/95#
5 Ring muscle ups
400m Run