CrossFit Roselle – CrossFit
Warm-up
Warm-up
#3 CFR Warm-Up (No Measure)
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
Skill/Strength
Reverse tire/sled pull (150′ x 3 (75′ down & back))
WOD
Runs/Renegade Rows/Box Jumps (Time)
AMRAP 18 minutes:
Run 400m
20 Renegade rows (alt arms each rep)
10 Box jumps
*Record time to complete and post weight used and box height in comments.