CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 minutes:
-10 Quick feet
-8 Hang muscle cleans
-6 Shoulder presses
-4 Front squats
-2 Wall walks
WOD
Shoulder Presses/DUs/HPCs/Squats (2 Rounds for reps)
On A 20:00 Clock For Reps:
From 0:00 – 8:00:
AMRAP 8:
Max Strict Presses (95/65#)
– Each time you break, perform 50
double unders
– Rest 4:00
From 12:00 – 20:00:
AMRAP 8:
Max Hang Power Cleans (135/95#)
– Each time you break, perform 30
squats
*Rx+ 115/75# & 185/125#