CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
12 Min AMRAP:
Run 200m
10 Shoulder kips
5 Med ball cleans w/ bounce at bottom
10 DB power snatches w/ light weight and perfect form
20 Duck walk steps
WOD
Slightly Scaled Regional WOD 17.2 (Time)
21-15-9 Reps for time of:
DB Snatches, alternating arms, 75#/50#
Ring Dips
*Regional WOD is supposed to be 80#/55#, but due to limited quantities, we are going with 75#/50#. Scale weight and perform banded ring/stationary dips as needed.
5k Row (Time)
Max Effort 5k Row