CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
30 Walking lunges
20 Shoulder kips
10 Burpee pull-ups w/ perfect push-up
Skill/Strength
A: Deadlift (Heavy set of 5 in 25 minutes)
B: Bench Press (Heavy set of 5 in 25 minutes)
WOD
OH Walking Lunges/Box Jumps (Time)
3 Rounds for time:
20 OH walking lunge steps, 45#/35#
10 Box jumps, 24″/20″
*Rx+ 65#/45# & 30″/24″