CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 Minutes
Row 500m
10 Box jumps
10 KB swings
10 Toes to bar
10 Burpees
WOD
Deadlifts/Dips/Runs (Time)
5 Rounds for time of:
-5 Deadlifts, heavy
-10 Dips
-400m Run
*Rest 3 minutes between rounds. Record weight used in notes. Rx+ 15 Dips/round.