CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
25 Wall balls
15 Toes to bar
Skill/Strength
Yoke Carry (3 x 50′)
WOD
Rows/KB Swings/HR Push-ups/Slam Ball Side Throws (AMRAP – Rounds and Reps)
AMRAP 28 Minutes:
-28 Cal Row
-28 KB Swings, 55#/35#
-28 HR Push-ups
-28 Slam ball side throws, 30#/20#
*Slam ball throws are against wall – throw from the side in a twisting motion. 14 from one side, 14 from the other.