CrossFit Roselle – CrossFit
Warm-up
CFR Barbell #1 Warm-Up (No Measure)
In 15 Minutes:
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
5 Good mornings
Front rack stretch
AMRAP remaining time:
-5 Hang muscle cleans
-2 Shoulder presses
-2 Front squats
-5 Power snatches
WOD
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#