CrossFit Roselle – CrossFit
Warm Up
Group stretch
Hip circle band WU
Front rack stretch
3 Rounds:
-5 Hang muscle cleans
-5 Front squats
-6 Alt pistols/assisted pistols
*Add weight each round
Skill/Strength
Hang Clean (Work up to heavy single in 15 minutes)
WOD
Regional WOD 12.2 (Time)
For time (17min cap):
-Row 2000m
-50 Pistols, alternating legs each rep
-30 Hang cleans, 225#/135#
*Sub squat jumps, scale weight as needed.