7/8/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

Reverse tire/sled pull (x3 )

Cone to cone, down and back. Goal is to go as heavy as possible without having to stop.

WOD

Metcon (Time)

5 Rounds for time of:

30 Double unders

10 OH squats, 95#/65#

*Rx+ 135#/95#