5/13/16 CF

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#

WOD