CrossFit Roselle – CrossFit
Warm-up
WOD
Nasty Nancy (Time)
5 rounds for time:
-500m run
-15 overhead squats, 185#/125#
-15 bar-facing burpees
*Scale weight as needed and post in notes.
Warm-up (No Measure)
Row 500m
Sampson stretch
10 PVC pass throughs
10 OH squats
10 Burpees
10 Pull-ups
10 OH squats w/barbell
5 Burpees
5 Pull-ups
–
Start working up to WOD weight on OH squats