CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Barbell Warmup (No Measure)
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Weightlifting
Thruster (3-3-3-3-3+)
Metcon
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Use Masters scaling of:
95#/55# for the barbell
20″ for box height