CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
Hip circle band WU
–
EMOM 5 Minutes:
-5 Hang muscle cleans
-4 Shoulder presses
-3 Front squats w/ bounce at bottom
-2 Power cleans
-2 Split jerks, alt legs
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
C&Js/Barbell Roll-Outs (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
-6 Clean & jerks, 135#/95#
-9 Barbell roll-outs
*Sub 18 V-ups/round as needed.