5/2/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-1 Min stretch

-10/7 Cal bike/row/ski

-10 KB swings

-10 KB reverse lunge steps

-10 KB goblet squats

Skill/Strength

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

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

Squat Clean (1 min AMRAP)

WOD

Rows/Burpees over Rower (Time)

For time:

-50/40 Cal row

-20 Burpees over rower

-40/30 Cal row

-15 Burpees over rower

-30/20 Cal row

-10 Burpees over rower