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