9/15/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

WOD

1016 Master’s Online Qualifier Event 1 (Time)

21-15-9 reps for time of:

Row (calories)

Thrusters, 95#/65#
Scale weight as needed.