CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Run 400m
30 Walking lunge steps
20 Air squats
10 Burpees
Skill/Strength
Back Squat (1RM in 25 minutes)
25 min timer – no exceptions
WOD
Farmer’s Carry/Burpee Box Jumps (Time)
3 Rounds for time of:
200m Farmer’s Carry (single arm), 55#/35#
15 Bupree box jump overs, 24″/20″
*Rx+ 75#/55#