9/25/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 Minutes:

-200m Run

-8 MC hip stretches

-8 Shoulder kips

-8 Muscle cleans

-4 Thrusters

-4 Burpees

-4 Pull-ups

Skill/Strength

Squat Clean Thruster (Heavy Single 15 minutes)

WOD

Friendly Fran (Time)

3 Rounds for time of:

21 Thrusters, 115#/85#

21 Chest to bar pull-ups

*Scale weight, sub regular pull-ups, etc. as needed.