CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
Row 250m
5 Dip-Shrugs
5 Dip-Shrug-High Elbows
5 Muscle Snatches
5 OH Squats
WOD
Metcon (Time)
5 Rounds for time of:
20 Quick feet
10 Handstand push-ups
5 Power snatches, 95#/65#
*Rest 3 minutes after each round. Rx+ 135#/95#. Sub DB shoulder presses for HSPUs.