3/18/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Sampson stretch

Barbell front rack stretch

Hang muscle cleans

AMRAP 5 Minutes:

-3 Power cleans

-4 Burpees over bar

-5 Toes to bar

*Increase weight each round.

Skill/Strength

Power Clean (1 Rep EMOM 12 minutes)

WOD

Power cleans/Toes to Bar (Time)

5 Rounds for time of:

5 Power cleans, 155#/105#

10 Toes to bar