CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Hip circle band WU
PVC pass throughs
Wall angels
Barbell front rack stretch
Hang muscle cleans
Front squats
–
7-5-3 Reps of:
Squat cleans, increasing weight
MU progressions/jumping MUs
Skill/Strength
Squat Clean (1 Rep EMOM 10 Minutes)
WOD
Pull-ups/Squat Cleans (Time)
3 Rounds for time of:
-25 Pull-ups
-12 Squat cleans, 135#/95#
*Rx+ 15 bar MUs/rd and 185#/125#