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.