CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds or 10 min:
-200m run
-10 ring rows
-10 push-ups
-10 deadlifts light weight
-10 air squats
WOD
Metcon (Time)
For time (45min cap):
3 Rounds for time:
-400m run
-30 thrusters, 45/35#
Rest 5, then
2 Rounds for time:
-50 HR push-ups
-25 Deadlifts, 245/175#
Rest 5, then
4 Rounds for time:
-50′ HS walk
-8 Bar MUs