CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
AMRAP 10 Minutes:
20 Double unders or singles
5 Med ball cleans
4 Push-ups or dips
3 Pull-ups or ring rows
2 Burpees
1 10-second superman hold
Skill/Strength
Deadlift (3-3-3-3-3)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
7 Power cleans, 95#/65#
7 Box jumps, 24″/20″
30 Second Plank hold