1/11/18 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

AMRAP 20 minutes:

Row 250m

10 Shoulder kips

10 MC Hip stretches

5 Burpees

10 Toes through rings

10 Thrusters
Slow and steady


Metcon (AMRAP – Reps)

EMOM 20 Minutes:

Even: 10 Quick feet

Odd: 5-10 Thrusters, 95#/65#

*Pick a number of reps you think you can maintain each round and stick with it. It should be unbroken if at all possible.