CrossFit Roselle – CrossFit
Warm-up
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
Skill/Strength
Hang Squat Clean (1 Rep EMOM 12 minutes)
WOD
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.