CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 minutes
Glute/hamstring roll out 30 sec/side
25 Straight legged deadlifts
Banded shoulder stretch 30 sec/side
20 Hang muscle cleans
15 Shoulder presses
Couch stretch 30 sec/side
10 Front squats w/ bounce at bottom
5 Burpees
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
Power Cleans/Burpee Box Jumps (Time)
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.