1/28/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Weightlifting

Push Jerk (5-3-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN:

First Round 1-2-3, then 2-3-4, 3-4-5, etc. of:

Clean & Jerk

Pull-up

Burpee