5/18/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-20 DUs or 10 jumping jacks

-8 Lunge jumps

-6 Thrusters

-4 Pull-ups

WOD

Metcon (AMRAP – Reps)

Every 3 Minutes for 30 Minutes:

-10 Quick feet

-5 to 10 Front squats or goblet squats

-10 to 20 Reverse lunge steps

-10 Roll to stands or 15 sit-ups

*Heavier weight = less reps, lighter weight = more reps. Try not to work much more or less than 1:30/round, so adjust reps accordingly. Your score by posting the number of reps completed/round. Post weight used to notes.