Announcements
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
“Rippa T” (Time)
For time and reps:
Run 400m
1 ME set deadlifts, 315#/205#
1 ME set Ring push-ups
Run 400m
1 ME set KB snatch weak arm, 75#/55#
1 equal set KB snatch strong arm, 75#/55#
Run 400m
1 ME set Muscle ups
1 ME set KB squat jumps, 75#/55#
Run 400
ME (Max Effort) set means go until you need to break. Any pause or stop in movement constitutes a break. Record total reps for all movements and time to complete. If you need to scale, it is recommended that you scale to something you can do at least 10 times unbroken while fresh.