CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Rotator cuff WU
Lat stretch
Front rack stretch
Muscle cleans
AMRAP 5 minutes:
-5 Power cleans, light weight
-5 Front squats
-5 Ring rows
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
Power Cleans/Rope Climbs (Time)
5 Rounds for time of:
-5 Power cleans, 155/105#
-2 Rope climbs, 18/15′
*Rx+ 185/125# & 3 rope climbs/rd.