3/1/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Jumping Jack / Mtn Climber (No Measure)

3 rounds of

20 Jumping Jack

5 Mtn Climber Push Up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Rope Climb (1-1-1)

Practice rope climb:

Jump and pull

Pull to stand from floor

L-sit from floor

Weightlifting

Squat Clean (1-1-1-1-1)

EOMOTM for 10 minutes

3 position squat clean (hang, below the knee, floor)

Metcon

Metcon (Time)

20 minute timecap:

50 Burpee

125 Air Squat

50 Push Press 45#/35#

50 V-Up
Scale reps as needed expecting to finish under 20 minutes.