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