CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Run 400m
Row 250m
Run 200m
WOD
Metcon (Time)
5 Rounds for time of:
5 Back squats
10 Handstand push-ups
15 Burpees
*Rest 3 Minutes between rounds. All out efforts – go heavy and fast. Sub DB shoulder presses/push presses for HSPUs. Scale burpees so you can complete them in 60 seconds or less. Record weights used in notes.