CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
Hip circle band WU
10 Med ball cleans
10 Wall balls
10 Burpees
Skill/Strength
Back Squat (10-8-5-3-3-3-3)
WOD
Wall Balls/Burpees (Time)
30-20-10 Reps for time of:
Wall balls, 20#/14#
Burpees
*Scaled/Masters 21-15-9 rep rounds and 20#/10# to 9′ target. Rx+ for 6″ target burpees.