CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/run 2 minutes
Sampson stretch
Barbell front rack stretch
Good mornings
Hang muscle cleans
Shoulder presses
Push jerks
Front squats
Skill/Strength
Split Jerk (10-8-6-4-2-1-1-1)
WOD
Push Jerks/Front Squats/Runs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-5 Push jerks, 115#/75#
-5 Front squats, 115#/75#
-200m Run
*Rx+ 155#/105#