2/4/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners


Do What Dave Says… (No Measure)

See above

Crossfit Warmup – 1 round (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


Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

You are not allowed to set the bar down once you begin a round. You can combine two movements together (Squat clean or thruster), but not three (squat clean thruster). Once a round is complete, rest as long as needed, add weight, and do it again. Your score is the heaviest successful round. DO NOT DO FOUR LIGHT SETS AND THEN ONE HEAVY SET JUST TO GET A HIGH SCORE! Increase weight gradually and increase each round.