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.