CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Shoulder kips
OH band stretch
Half pigeon
Barbell WU
Skill/Strength
Clean and Jerk (Practice/Heavy single in 20 minutes)
WOD
Clean & Jerks AMRAP5 (AMRAP – Reps)
AMRAP 5 Minutes:
Clean & Jerks, 155#/105#
*Scale weight so you can get at least 20 reps.