CrossFit Roselle – Masters/Beginners
Warm-up
Row 500m – Gentle Pace (No Measure)
Shoulder Stretches (No Measure)
Using bands or PVC
Cards (No Measure)
Suit and rank determine work.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes Partner AMRAP
20 Clean and Jerk
40 Weighted Step Up
60 Weighted Sit Up