CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Barbell WU
2 Rounds of:
-Sampson stretch 20 sec/leg
-5 Power cleans
-5 Push jerks
-10 Pull-ups
-10 Hollow rocks
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 MInutes:
-50 Toes to bar
-400m Run
-30 HR push-ups
-20 Weighted reverse lunge steps
-10 Clean & jerks
*Rx 115#/75#, Rx+ HSPUs in place of the HR Push-ups and 165#/110#