CrossFit Roselle – CrossFit
Warm-up
Med Ball/MCHP/Shoulder Kip (No Measure)
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Skill/Strength
Back Squat (1RM)
WOD
Runs/Farmer’s Carries (Time)
3 Rounds for time:
200m Farmer’s Carry
400m Run
Record time and weight used.