8/1/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Group stretches

AMRAP 5 Min:

-3-5 pull-ups

-5 box jumps

-10 plank hold shoulder taps

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-15 Pull-ups

-20 DB hang power cleans, 10/arm

-40 Weighted step ups, alt legs/rep

-45 Double unders

*pick weight and post to notes. Sub jumping pull-ups, weighted, or chest to bar. 2x single unders