CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Skill/Strength
Deadlift (1RM)
WOD
1016 Master’s Online Qualifier Event 1 (Time)
21-15-9 reps for time of:
Row (calories)
Thrusters, 95#/65#