CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
EMOM 5 minutes:
-20 Double unders
-5 Burpees
-5 OH squats
Skill/Strength
Weighted Pull-ups (10-8-5-3-3-3-3-3)
Sub strict/strict banded as needed.
WOD
Rows/Burpees/Runs (Time)
3 Rounds for time of:
500m Row
21 Burpees
400m Run
*Rx+ with 20#/14# vest