CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
10 GHD sit-ups
10 Hip extensions
Sampson stretch
KB triceps/rack stretches
Barbell front rack stretch
–
AMRAP 5 Minutes:
-4 Hang power cleans
-4 Reverse lunge steps
-4 Strict toes to bar
-15 Sec HS hold
Skill/Strength
Hang Power Clean (1 Rep EMOM 10 Minutes)
WOD
Regional WOD 12.2 (Time)
For time (17min cap):
-Row 2000m
-50 Pistols, alternating legs each rep
-30 Hang cleans, 225#/135#
*Sub squat jumps, scale weight as needed.