CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 minutes
Double unders 1 minute
Burpees 1 minute
Roll out 4 minutes
15 Hang muscle cleans
10 Shoulder presses
10 Front squats w/ bounce at bottom
15 Thrusters
Skill/Strength
Squat Clean (1 Rep EMOM 10 Minutes)
WOD
Squat cleans/Pull-ups (Time)
21-15-9 Reps for time of:
Squat cleans, 95#/65#
Pull-ups
*Rx+ 12-9-6 Squat cleans @ 185#/125#, Muscle ups