CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
–
AMRAP 5 minutes:
10 Quick feet
3 Burpees
3 L pull-ups
Reverse bridge
Skill/Strength
Bench Press (Heavy set of 3 in 15 minutes)
WOD
Rows/Box Jumps (Time)
5 Rounds for time of:
350m Row
10 Box jumps
*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.