CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500
20 Burpees
Run 400m
20 Toes to bar
WOD
Metcon (Time)
5 Rounds For time of:
20 Sledgehammer strikes
5 Tire flips
2 Wall climbs
200m Farmer’s Carry, single arm
*Rest 3 minutes between rounds. Note tire weight of sledgehammer, tire flipped, and weight carried in notes. Sub 8 jump to extensions for the Wall climbs