2/1/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row/Bike 2 Minutes

Hip circle band WU

AMRAP 5 minutes:

-5 Med ball cleans

-6 Lunge jumps

-5 Burpee pull-ups

-10 Hollow rocks


Hang Squat Clean (1 Rep EMOM 12 minutes)


Hang Squat Cleans/Push-ups (5 Rounds for reps)

EMOM 10 Minutes:

-5 Hang squat cleans, 95/65

-Max push ups

*Keep track of push-ups each round. Post lowest round in notes. Rx+ 135/95 and ring dips.