CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 1000m
–
EMOM 6 Minutes:
– 5 KB swings
– 5 KB goblet squats w/ bounce at bottom
– handstand hold in remaining time
,
Skill/Strength
Sleds/Yokes (3 x Down & Back)
Sled push or Yoke carry
WOD
Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
Run 400m
20 Renegade rows (alt arms each rep)
10 Box jumps
*Record rounds completed and post weight used and box height in comments.