CrossFit Roselle – CrossFit
Warm-up
Row/SDHP/Thrusters/V-ups (No Measure)
2 Rounds of:
Row 300m
10 SDHP
10 Thrusters
10 V-ups
Skill/Strength
Muscle-ups (Progressions)
-Ring row to ring dip
-Lying kip up to deep ring dip
-Kipping w/ arms at 90 degrees
—
Jumping bar muscle ups
WOD
DB Snatches/Box jumps/Double unders (Time)
5 Rounds for time:
10 DB snatches, alt arms each rep, 50#/35#
5 Box jumps, 24″/20″
20 Double unders
*Rx+ 75#/50#, 30″/24″, and 30 UB DUs/round.