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