CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Minutes
Hip circle band WU
Rotator cuff WU
AMRAP 5 minutes:
-10 Hollow rocks
-5 Muscle cleans
-5 Front squats
-4 Ring rows into deep ring dips
Skill/Strength
Squat Clean (1 Rep EMOM 10 Minutes)
WOD
Front Squats/Muscle Ups (Time)
3 rounds for time of:
20 front squats, 185/125
7 muscle-ups
*Ring MUs preferred, but not required.