CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
PVC pass throughs
Rotator cuff WU
20 Hip circle band step up/overs
Seated piriformis stretch
AMRAP 8 minutes:
-7 Muscle snatches
-7 Muscle cleans
-5 OH squats
-5 Front squats
-Bike/row/ski 1 minute
WOD
Snatch/Clean/Deadlift (3 Rounds for weight)
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
*Increase weight across all sets. Enter your heaviest lift of each movement for total score.