CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB Goblet squat stretch
PVC pass throughs
–
2 Rounds:
-10 Push-ups
-10 Pull-ups
-10 Med ball cleans
–
Barbell front rack stretch
Hang muscle cleans
Skill/Strength
Power Clean (15 Minute warm-up/practice)
WOD
Power Cleans/Push-ups/Squats (5 Rounds for reps)
5 Rounds of the following:
AMRAP 3 Minutes of:
-3 Power cleans, 135/95
-6 Hand release push-ups
-9 Air squats
*Rest 1 minute between rounds.