7/15/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Min:

Run 800m

8 Squat cleans, 155#/105#

8 Rope climbs, 18’/15′

8 Handstand push-ups

*Rx+ 225#/155# squat cleans and 12″/6″ deficit HSPUs