CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

Hip circle band WU

Front rack stretch

Hang muscle cleans

AMRAP 5 minutes:

2 Pull-ups

3 Squat cleans

4 Burpees

5 Roll to stands

*Add weight each round.


Squat Cleans/Weighted Pull-ups (1 Rounds for weight)

Complete 10-9-8-7-6-5-4-3-2-1 reps of the following, not for time:

-Squat cleans

-Weighted pull-ups

*Goal is to add 10# each round to the squat cleans and 2.5#-5# each round to the pull-ups. If you hit a wall and can’t go up, stay at the previous weight for the remaining rounds. Your score is determined by adding the final weights of each movement.