CrossFit Roselle – CrossFit
Warm-up
Cards (No Measure)
Suit and rank determine work.
Skill/Strength
Thruster (1-1-1-1-1-1-1)
Metcon (AMRAP – Rounds and Reps)
10 MIN Ladder:
1 Pull-up
1 Push-up
1 Sumo deadlift high pull, 75#/55#
2 Pull-ups
2 Push-ups
2 Sumo deadlift high pulls
*Continue adding 1 rep to each movement until time runs out. Rx+ for C2B pull-ups, ring dips, and 135#/95#