CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 2 Rounds (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Min:
Run 800m
8 Squat cleans, 155#/105#
8 Rope climbs, 18’/15′
8 Handstand push-ups
*Rx+ 225#/155# squat cleans and 12″/6″ deficit HSPUs