CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 minutes
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Toes to bar
20 KB swings
10 Pull-ups
20 Push-ups
10 OH squats
Roll out 2 minutes
Skill/Strength
Push Press (3-3-3-3-3)
WOD
Row/Sit-ups/Push-presses/Burpees (Time)
For time:
100 Cal row
75 Abmat sit-ups
50 Push presses, 75#/55#
25 Burpees
*Rx+ 50 Cal row, 50 TTB, 25 PP @ 135#/95#, 25 Burpees