Weekly Bonuses

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.