CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 min
Sampson stretch
OH band stretch
Wall angels
–
AMRAP 8 min:
-7 KB swings
-6 Shoulder taps/10 sec HS hold
-5 Box jumps
-4 Burpee pull-ups
WOD
Deadlifts/Burpee Box Jump Overs/Wall Walks (Time)
24-18-12 Reps for time of:
-Deadlifts, 225/155#
-Burpee box jump overs, 24/20″
*5 Wall walks after each round. Rx+ 50′ HS walk.