CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
AMRAP 6 minutes:
-4 Power cleans
-4 Front squats
-4 Push jerks
-6 Roll to stands
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
Row/Burpee Pull-ups (Time)
For time:
Row 1000m
50 Burpee pull-ups