9/13/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

AMRAP 10 minutes:

-10/8 Cal bike/row/ski

-8 Up/down dog switches

-6 Med ball clean into wall balls

-4 Toes to bar


Muscle-ups (Practice/EMOM 10 minutes)

Practice ring/bar 10 min, then perform x reps EMOM for 5 minutes – pick a number you can stick with for all 5 rounds if possible.


Double Unders/Single Arm OH Walking Lunges (Time)

5 Rounds For Time:

50 Double Unders

50-ft. Single-Arm Overhead

Walking Lunges (50/35#)