CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Rotator cuff WU
Hip circle band WU
–
AMRAP 5 minutes
-3 Burpees
-3 Pull-ups
-3 Barbell cleans (squat)
-20 Sec handstand hold
WOD
Rows/Power cleans/Wall walks (Time)
5 Rounds of:
Row 350
10 Power cleans, 115#/75#
3 Wall walks or 3 bar muscle ups
*Rest 3 minutes between rounds. Rx+ for 350m Row, 5 Power cleans @ 185#/125# and 5 Bar muscle ups.