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
Bench Press (5-5-5-5-5)
WOD
2017 BOTR #3 & #4 (modified) (Weight)
20 Minutes:
1 Squat clean EMOM 10 Minutes, then
1 Suicide sprint EMOM 10 Minutes