7/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Quick feet

5 MC Push-ups

5 Pull-ups

5 Med ball cleans

10 Hollow rocks

Skill/Strength

DB Snatch (2 Reps EMOM 10 Minutes)

1 rep each arm.

WOD

Cored Out (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

500m Row

20 Abmat sit-ups

10 Floor wipers, 95#/65#

20 Med ball twists, 20#/14#

10 TTB