CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Skill/Strength
DB Squat Snatch (4-4-4-4-4 (alt arms each rep))
WOD
Metcon (Time)
For time:
Row 500m
50 KB swings, 55#/35#
50 Burpee pull-ups
*Rx+ 75#/55#