CrossFit Roselle – Open Gym
Clean and Jerk (1RM)
Overhead Squat (2-2-2-2-2)
Assault Bike/Rest/HSPU/Rest (AMRAP – Reps)
3 Rounds for Total Reps:
1 min Assault Bike (calories)
1 min Rest
1 min HSPU
1 min Rest
*Break down each movement/round in notes.
Sub barbell shoulder presses for the HSPU if needed, 95#/65# recommended weight.
3 MIN MUs (AMRAP – Reps)
Complete as many muscle ups as possible in 3 minutes.
Sub 2 pull-ups + 2 dips for each MU. Perform in that order for the 3 minutes.