4/11/18 CF

CrossFit Roselle – CrossFit


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


Sleds/Yokes (3 x Down & Back)

Sled push or Yoke carry


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.