CrossFit Roselle – Masters/Beginners
Warm-up
Kettlebell/Quick Step/Plank (No Measure)
3 rounds 20/10 second work/rest of:
Kettlebell Swing
Quick Step
Plank
Skill/Strength
Hang Power Clean
Metcon
Metcon (No Measure)
With a partner:
20m AMRAP of:
250M Row
5 Hang Power Clean 115#/75#
15 Pull Up
One partner works, one partner rests.