CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Minutes
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
Front squat stretch
AMRAP 5 minutes:
-5 Power cleans
-5 Burpee pull-ups
-5 Roll to stands
*Increase weight each round
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#