CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
40 Double unders
30 Walking lunges
20 Shoulder kips
10 Burpees
WOD
Runs/Bench Presses/Deadlifts (AMRAP – Reps)
AMRAP 30 Minutes:
Run 800m
Max Bench presses, 135#/95#
Max Deadlifts, 225#/155#
*Scale weight up/down as needed. Goal is to get 10+ reps each set if possible. Score is total reps completed of BPs & DLs.