9/20/16 CF

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.