CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Min
OH band stretch
Good mornings
Barbell front rack stretch
Front squat stretch
Muscle cleans
AMRAP 5 minutes:
-4 Squat clean & push jerks, TnG
-4 Roll to stands
-4 Pull-ups
*Increase weight each round.
Skill/Strength
Clean and Jerk (1 Rep EMOM 12 Minutes)
WOD
Clean & Jerks/Pull-ups (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
-3 Clean & jerks, 135#/95#
-7 Pull-ups
*Rx+ 185#/125# & C2B.