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
Skill/Strength
Snatch (Work up to heavy single in 15 min)
WOD
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Sub 2x pull-ups/dips for the muscle ups.