CrossFit Roselle – CrossFit
Warm-up
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Skill/Strength
Dumbbell Snatch (3-3-3-3-3)
3 consecutive reps with each arm. No dropping from overhead.
WOD
Metcon (Time)
5 Rounds for time of:
10 Pull-ups
10 KB Swings, 55#/35#
10 Burpee box jumps, 24″/20″
*Immediately upon finishing, complete a 200m farmer’s carry. Include this in your overall time. Post time to complete and farmer carry weight. Rx+ for C2B, 75#/55# & 100#/65# farmer’s carry.