5/4/16 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

KB Swings/Box jumps/Quick Feet (No Measure)

3 Rounds of:

10 KB swings

10 Box jumps

10 Quick feet (each foot)

500m Row (Time)

Max Effort 500m Row

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips