3/12/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

In 15 Minutes:

Row 500m

10 laps around cage

20 Walking lunge steps

15 Shoulder kips

10 Burpees

10 Pull-ups

5 KB Windmills/arm, increase weight, 5 additional windmills/arm

Pistols in remaining time


Sleds/Yokes (3 Trips down/back)

Sled push or Yoke carry


Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

Run 400m

20 Renegade rows (alt arms each rep)

10 Box jumps

*Record rounds completed and post weight used and box height in comments.