CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 1 round (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
Squat Clean Thruster (Work up to heavy single in 10 minutes)
WOD
UB Thrusters/Pull-ups (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
7 Unbroken thrusters @ 55% of above
10 Pull-ups
*Rx+ 5 UB thrusters at 75% of above, 7 Chest to bar pull-ups