CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 Minutes
Row 500m
30 DUs
20 KBS
10 Ball slams
5 MC Push-ups
Skill/Strength
Farmer’s Carry (3 x 150′)
WOD
Ball Slams/DUs/KBS/MC Push-ups (AMRAP – Reps)
Tabata Style, for total reps:
-Ball slams, 30#/20#
-Double unders
-KB Swings, 55#/35#
-MC Push-ups (3 steps + 1 push-up = 1 rep)
*Perform 20 sec on/10 off x 8 sets for each movement before moving on to next movement. Keep track of total reps for score.