CrossFit Roselle – Masters
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Barbell Warmup (No Measure)
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Weightlifting
Thruster (3-3-3-3-3+)
Metcon
Jump over Bar/Shoulder to Overhead (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Jump over Bar
15 Shoulder to Overhead 65#/45#