CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf stretch
Sampson stretch
PVC pass throughs
Front rack stretch
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AMRAP 10 minutes:
15/11 Cal row
5 Dip-shrug-high elbows
5 Muscle snatches
5 Muscle cleans
5 Push jerks
WOD
EMOM Snatches/Clean & Jerks (2 Rounds for weight)
EMOM 30 Minutes:
-First 15 Minutes: Perform one snatch
-Last 15 Minutes: Perform one clean & jerk
*Increase weight each round if possible. Record max weight snatch and max weight clean & jerk. Score is total weight combined.