CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch 5 minutes, then:
AMRAP 8 Minutes:
-8 Burpees
-10 Hip circle band plate step up and overs
-8 Banded squats
-10 Toes to bar
Skill/Strength
Back Squat (10-7-5-5-5-5-5)
Last 4 sets of 5 are heavy working sets. You can increase weight if needed.
Behind The Neck Jerk (10-7-5-3-1-1-1)
End with 3 heavy singles.