8/25/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

-Row 500m

-Sampson stretch 20 sec/side

-5 MC push-ups

-10 Plate ground to OH

20 OH walking lunges

-5 Bar muscle ups/MU progressions/jumping MUs

WOD

Runs/Rope climbs/Tire flips/Wall climbs (AMRAP – Rounds and Reps)

AMRAP 25min:

Run 800m

2 Rope climbs, 18’/15′

4 Tire flips, #2, #3

2 Wall climbs, 8’/6′

Runs/Rope Climbs/Deadlifts/Wall Walks (AMRAP – Rounds and Reps)

AMRAP 25 Min:

Run 800m

2 Rope climbs, 18’/15’

4 Heavy Deadlifts

2 Wall walks

*Record weight used. Sub 15 Ring rows/pull-ups for the rope climbs and 15 HR push-ups/HSPUs for the wall walks.