CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 2 Rounds (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Skill/Strength
Overhead Squat (3-3-3-3-3)
WOD
Deadlifts/Burpees (Time)
5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Burpees
Scaled/Masters 225#/155#. Rx+ 315#/205#