CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 20 minutes:
Row 250m
10 Shoulder kips
10 MC Hip stretches
5 Burpees
10 Toes through rings
10 Thrusters
Slow and steady
WOD
Metcon (AMRAP – Reps)
EMOM 20 Minutes:
Even: 10 Quick feet
Odd: 5-10 Thrusters, 95#/65#
*Pick a number of reps you think you can maintain each round and stick with it. It should be unbroken if at all possible.