CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 minutes:
-200m Run
-6 MC hip stretches
-5 Rotator cuff WUs
-5 Hang muscle cleans
-5 Thrusters
Skill/Strength
Clean and Jerk (Practice C&J into back squats for 15 minutes)
Rope Climb (Practice in-between C&Js )
WOD
Back Squats/Rope Climbs (Time)
For Time:
21 Back Squats (bodyweight)
7 Rope Climbs (18/15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs