3/14/16 CF

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

Back Squat (3-3-3-3-3)

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″