CrossFit – Wed, Dec 28

CrossFit Roselle – CrossFit

Warm Up

Group stretch/roll out 5 min

3 Rounds:

-10 PVC pass throughs

-10 Med ball clean wall balls

-5 Burpee pull-ups

-30 Double unders


Power Clean (1 Rep EMOM 10 minutes)


Power Cleans/Pull-up Variations (Time)

For time:

-21 Power cleans, 135/95#

-21 Pull-ups

-15 Power cleans, 185/125#

-15 Chest to bar pull-ups

-9 Power cleans, 225/155#

-9 Ring muscle ups

*Scale weight as needed. If unable to do ring MUs, sub bar MUs. If unable to do MUs, sub pull-up variations so each set is progressively more challenging.