CrossFit Roselle – CrossFit
Warm-up
Med Ball/MCHP/Shoulder Kip (No Measure)
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Skill/Strength
Back Squat (2RM)
WOD
Metcon (Time)
For time (15min cap):
50 Burpees
50 Box jumps, 24″/20″
50 KB swings, 55#/35#
50 Cal row