CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
– 10 pull-ups
– 10 push-ups/dips
– 10 hollow rocks
– 10 supermans
– 10 oh squats
Once completed, start warming up on back squats and deadlifts.
WOD
Deadlifts/Rope Climbs/Back Squats/Wall Walks (Time)
4 Rounds for time of:
5 Deadlifts, heavy
5 Rope climbs
5 Back squats, heavy
5 Wall walks
*Post weight used in notes. Racks allowed.