CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Sampson stretch
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
AMRAP 5 Minutes:
-5 Hang power cleans
-3 Burpees
-5 Roll to stands
*Increase weight each round
WOD
HPCs/BOBs/Rows (Time)
5 Rounds for time of:
-5 Hang power cleans, 135#/95#
-10 Burpees over bar
-15 Cal row
*Rest 3 minutes between rounds. Rx+ 185#/125#, bar facing burpees, and 20/15 assault bike calories.