CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Hip circle band WU
Barbell front rack stretch
Muscle cleans
Front squat stretch
AMRAP 5 minutes:
-5 Squat cleans
-6 Reverse lunge steps in front rack
-5 Toes to bar
-20 Double unders
*Increase weight each round
Skill/Strength
Squat Clean (1 Rep EMOM 10 minutes)
WOD
TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)
AMRAP 16 Minutes:
25 Toes to bar
50 Double unders
15 Squat cleans, 95#/65#
*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.