CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Hip circle band WU
Half pigeon
Quad roll out
Front rack stretch
Front squats
AMRAP 5 minutes:
-3 TnG squat cleans, light weight
-20 DUs
-3 inch worm push-ups
Skill/Strength
Squat Clean (2 reps every 90 seconds x 10 sets)
TnG preferred, but drop each rep if needed
WOD
Squat Cleans/Double Unders (Time)
5 Rounds for time of:
-7 Squat cleans, 95/65
-22 Double unders
Rx+ 135/95