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.