CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Metcon (4 Rounds for reps)
4 Rounds of the following:
In 4 minutes,
Row 500m
AMRAP Clean & jerks in remaining time, 135#/95#.
Rest 4 minutes between rounds. Record row times and # of reps completed each round. Rx+ for 185#/125#