4/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Foam Roll/Lacrosse Ball 5 minutes

10 Pull-ups

10 Ring dips or dips

10 Toes through rings

10 Good mornings

10 OH Squats

Skill/Strength

Sleds/Yokes (Down & back x 3)

Sled push or Yoke carry

WOD

AMRAP OH Squats (AMRAP – Reps)

In 10 minutes:

Run 800m, then complete as many OH squats in remaining time as possible. Each time you break, do 10 burpees. Rx 95#/65#. Scaled/Masters Run 600m & use 65#/45#. Rx+ run 800m and use 135#/95#. Score is total OH squats.
A break is anytime the bar comes down from an overhead lockout – no resting bar on back.