CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 Minutes:
-10 Toe touch and jumps
-5 Ring rows into ring dips
-10 Hollow rocks
-5 Med ball cleans into wall balls
-10 DB push presses (5/arm)
WOD
Lift Move Work (AMRAP – Rounds and Reps)
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpee
Post weight and BMU reps in notes.