CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff warm-up
–
30 Walking lunges
20 Shoulder kips
10 Burpees
–
2 Rounds of:
-5 Ring row to deep ring dips
-7 Squat jumps
-10 KB swings
WOD
Muscle Ups/Deadlifts/Box Jumps (Time)
For time:
-35 Muscle ups
-35 Deadifts, 350#/230#
35 Box jumps, 35″/28″
*Any order, partition as needed. Sub 2x Pull-ups/Dips for each MU. Scale weight/height as needed.