5/18/17 Masters

CrossFit Roselle – Masters


Warm-up (No Measure)

12 Min AMRAP:

Run 200m

10 Shoulder kips

5 Med ball cleans w/ bounce at bottom

10 DB power snatches w/ light weight and perfect form

20 Duck walk steps


DB Snatches/Dips (Time)

21-15-9 Reps for time of:

DB Snatches, alternating arms, 50#/35#


*Scale weight as needed. Use band if necessary. Rx+ for 60#/40# and Ring dips.

5k Row (Time)

Max Effort 5k Row