CrossFit Roselle – CrossFit
Warm-up
#3 CFR Warm-Up (No Measure)
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
Skill/Strength
Squat Clean Thruster (Practice 15 min)
WOD
Metcon (Time)
3 Rounds for time of:
10 UB Thrusters
Row 500m
*Rest 3 minutes between each round. Thrusters must be unbroken to count. Record time to finish and post weight used in notes.