CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 4 (No Measure)
Do as much as you can in 10 minutes:
Row 2 minutes
1 minute inchworm push-ups
1 minute duck walk
1 minute frog jumps
1 minute shoulder pass-throughs using PVC/band
Standard CF Warm-up 15 reps each
Skill/Strength
Squat Clean (1 Rep EMOM 10 minutes)
WOD
TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)
AMRAP 16 Minutes:
25 Toes to bar
50 Double unders
15 Squat cleans, 95#/65#
*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.
This is a slightly modified version of the CrossFit Games 2017 Masters Qualifier #2.