5/17/22 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

AMRAP 12 minutes:

-1 Min stretch

-10 Banded leg raises/side

-Front rack stretch

-Hang muscle cleans

-10 Banded front squats

-5 Burpee pull-ups


Squat Clean (1 rep every 30 sec @ 70% for 5 min)

Heavier than last week.

Hang Squat Clean (1 rep every 45 sec @ 70% for 6 min)

Heavier than last week.

Squat Clean (1 min AMRAP)

Heavier than last week or beat previous reps.


Chest to Bar PUs/Hang Squat Cleans/Bar Facing Burpees (Time)

9-7-5-3 Reps for time of:

-Chest to bar pull-ups

-Hang squat cleans, 115/75#

-Bar facing burpees

*Rx+ Bar MUs and 155/105#