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.