9/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Sleds/Yokes (150′ x 3 )

Sled push or Yoke carry

WOD

2017 BOTR #2 (AMRAP – Rounds and Reps)

AMRAP 15 Min:

15 KB swings, 55#/35#

10 Box jump-up/step-up and overs, 24″/20″

15 Kipping knee raises

*Rx+ 75#/55#, jump-up and overs, and TTB. Jumping completely over box is acceptable for both Rx and Rx+.