7/6/16 CF

CrossFit Roselle – CrossFit

Warm-up

Shoulder kips/KB swings/Wall balls/Burpees (No Measure)

10 Shoulder kips

10 KB swings

10 Wall balls

10 Burpees

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Row/Push-ups/Pull-ups/HSPUs (Time)

2 Rounds for time of:

50 Cal row

40 HR push-ups

30 Pull-ups

20 Handstand push-ups