CrossFit Roselle – CrossFit
#1 CFR Warm-up (No Measure)
Roll out 5 min
Row 5 min
Standard warm-up x 1
– 10 pull-ups
– 10 dips
– 10 sit-ups
– 10 supermans
– 10 OH squats
Warm-up
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
Power cleans/Burpees AMRAP 7 (AMRAP – Reps)
AMRAP 7 Minutes:
1 Power clean
3 Burpees
2 Power cleans
3 Burpees
3 Power cleans
3 Burpees
*Continue adding 1 PC each round until time expires. Use 50% of weight from today’s skill/strength. Score is total reps completed. Record weight used in notes.