CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Roll out 5 minutes
AMRAP 5 Minutes:
-20 Double unders
-10 Hollow rocks
-6 DB snatches
-3 Burpee pull-ups
Skill/Strength
Pull-ups (Practice)
WOD
Runs/Pull-ups (AMRAP – Rounds and Reps)
15 Minute ladder:
Run 100m
2 Pull-ups
Run 100m
4 Pull-ups
Run 100m
6 Pull-ups, etc.
*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.