6/9/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes, on your own:

-Row/bike/run 2 minutes

-Sampson stretch

-MC hip stretch

AMRAP remaining time:

-8 KB swings

-4 Box jumps

-2 Burpees

WOD

Runs/Burpee Box Jump Overs (4 Rounds for time)

Every 6 minutes for 4 rounds:

-400m Run

-10 Burpee box jump overs, 24/20″

-200m Run

-5 Burpee box jump overs

*Rest remaining time. Keep track of individual round times.

Skill/Strength

Bench Press (Heavy single in remaining time)