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
Skill/Strength
Power Clean (1 Rep EMOM 10 minutes)
WOD
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.