CrossFit Roselle – CrossFit
Warm-up
Run10/EMOM (No Measure)
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
Skill/Strength
Squat Clean (1 Rep EMOM 10 Minutes)
Front Squat (3×3)
Go 5-10# heavier than last week if possible.
WOD
Rows/KB Swings/DUs (AMRAP – Rounds and Reps)
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.