CrossFit Roselle – CrossFit
Warm-up (No Measure)
Row/bike 2 minutes
Hip circle band WU
AMRAP 5 minutes:
-5 Roll to stands
-4 Med ball cleans w/ double bounce at bottom
-3 Burpee pull-ups
Back Squat (10-8-6-4-2-2-2)
20 min to complete, no extra time or sets.
Weighted Pull-ups (Heaviest set of 5 in 15 minutes)
AMRAP 5 Burpee Pull-ups (AMRAP – Reps)
Complete as many burpee pull-ups as you can in 5 minutes. Pull-up bar should be 6″ over outreached fingertips.