10/4/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 12 Minutes:

Row 2 minutes

Burgener Warm-up

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

50 Double unders

Roll out in remaining time.

Skill/Strength

Back Squat (10-7-5-3-2-1-1-1)

No additional sets allowed. Plan your sets accordingly.

WOD

Rows/Wall Walks/Rope Climbs (Time)

3 Rounds for time of (20min cap):

500m Row

4 Wall walks

3 Rope climbs

*Scaled/Masters sub 350m row, 5 push-ups/wall walk and 9 ring rows/rope climb. Rx+ sub 5 HSPUs/wall walk and do 5 rope climbs/rd.