CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch 30 sec/side
Standard WU x 2 Rounds:
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 Supermans
-10 OH squats w/ bar
Skill/Strength
Broad Jump (Distance)
Max Effort Broad Jump
Pull-ups (Max Effort)
WOD
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups