CrossFit Roselle – CrossFit
Warm-up
Row/Med Ball Clean/MCPU (No Measure)
3 Rounds of:
10 cal row
10 med ball cleans
10 mountain climber push-ups
Skill/Strength
Squat Clean Thruster (1RM in 15 minutes)
WOD
Power cleans/Thrusters (AMRAP – Reps)
AMRAP 5 minutes:
5 Power cleans, 95#/65#
5 Thrusters, 95#/65#
*Rx+ 135#/95#. Make sure you can do at least one round unbroken, so scale weight accordingly.