CrossFit Roselle – Masters
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
DB Snatches/Dips (Time)
21-15-9 Reps for time of:
DB Snatches, alternating arms, 50#/35#
Dips
*Scale weight as needed. Use band if necessary. Rx+ for 60#/40# and Ring dips.
5k Row (Time)
Max Effort 5k Row