CrossFit Roselle – CrossFit
Warm-up
Row/SDHP/Thrusters/V-ups (No Measure)
2 Rounds of:
Row 300m
10 SDHP
10 Thrusters
10 V-ups
Skill/Strength
Reverse lunge steps (8-8-8-8)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Squat jumps/Pull-ups (Time)
21-15-9 Reps for time of:
Squat jumps, 75#/55#
Pull-ups
*Rx+ 115#/75# and C2B pull-ups.
For the squat jumps, bar is in back rack position. Hold bar down so it does not separate from back during jump. Accelerate up from bottom of squat so feet just leave the ground. Land and go right into next rep.