6/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 750m

Sampson stretch 30 seconds each side

20 Shoulder kips

10 Mountain climber hip stretches

10 Wall squats

Then AMRAP in remaining time:

– 5 Pull-ups

– 5 Push-ups

– 5 OH Squats

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.