3/8/21 CF

CrossFit Roselle – CrossFit


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


Clean and Jerk (1 Rep EMOM 10 Minutes)


TTB/Ground to OH (Time)

3 Rounds for time of:

30 Toes to bar

21 Ground to overhead, 95#/65#