CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
Row 500m
10 Plate ground to OH
20 OH walking lunges
5 Plate ground to OH
10 OH walking lunges
Skill/Strength
Deadlift (Work up to heavy single in 20 minutes)
WOD
Row for Watts (5 Rounds for reps)
3-7pulls for max watts x 5 sets. Rest as needed between efforts.