CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike 2 minutes
Sampson stretch
OH band stretch
Half pigeon
Good mornings
Barbell front rack stretch
Muscle cleans
AMRAP 5 minutes:
-3 Clean & jerks
-4 Burpee pull-ups
-5 Roll to stands
*Add weight each round
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
TTB/Ground to OH (Time)
3 Rounds for time of:
30 Toes to bar
21 Ground to overhead, 95#/65#