CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
20 Walking lunges
15 Shoulder kips
10 PVC pass throughs
5 Med ball cleans
–
AMRAP 5 Minutes:
-3 Strict toes to bar
-4 KB swings
-5 Box jumps
-15 Sec HS hold
Skill/Strength
Push Press (Heavy set of 3 in 15 minutes)
WOD
Deadlifts/Burpee Pull-ups (Time)
For time:
1-2-3-4-5-6-7-8-9-10 Reps of:
-Deadlifts, 225#/155#
-Burpee pull-ups
*Rx+ 275#/185# & C2B burpee PUs.