10/6/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-10 Quick feet

-8 Plate ground to OH

-6 Plate squat into hamstring stretches

-4 HS push-ups/pike push-ups

-20 Sec side plank hold/side

Skill/Strength

Clean and Jerk (1 rep EMOM 10 minutes)

WOD

Clean & Jerks/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-3 Clean & jerks, 135#/95#

-7 Pull-ups

*Rx+ 185#/125# & C2B.