CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 800m
Sampson stretch 30 sec/side
–
EMOM 6 Minutes:
-2 Pull-ups
-4 Push-ups/Dips
-6 Squats/Pistols
-Handstand hold remaining time
WOD
Regional WOD 12.4 (Time)
For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)
*We’re going partner style – grab a partner and complete WOD as written. Scale weight/reps as needed. Rx+ for completing individual.