4/12/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Sampson stretch

Half pigeon

KB triceps stretch

Good mornings

Front rack stretch

Hang muscle cleans

Skill/Strength

Clean High Pull (4-4-4-4)

Good form, keep close to body

Power Clean (1 Rep EMOM 10 minutes)

WOD

Runs/Power Cleans (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

-200m Run

-5 Power cleans, 155#/105#

*Rx+ 185#/125#.