9/1/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

Reverse tire/sled pull (x3)

WOD

Row/Burpee Pull-ups (Time)

4 Rounds for time of:

Row 25 calories

12 Burpee pull-ups

*Rx+ Attempt to complete each round in under 2 minutes. Rx+ will also rest 2 minutes between rounds.