9/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500

20 Burpees

Run 400m

20 Toes to bar

WOD

Metcon (Time)

5 Rounds For time of:

20 Sledgehammer strikes

5 Tire flips

2 Wall climbs

200m Farmer’s Carry, single arm

*Rest 3 minutes between rounds. Note tire weight of sledgehammer, tire flipped, and weight carried in notes. Sub 8 jump to extensions for the Wall climbs