CrossFit Roselle – CrossFit
Warm-up
Group Stretch (No Measure)
Static stretches, yoga poses, etc.
Weightlifting
Deadlift (3-3-3-3-3)
Metcon
Metcon (Time)
For time (20min cap)
Row 50 cal
25 OH squats, 95#/65#
Rest 3 minutes
Row 50 cal
25 Burpees
Rest 3 minutes
Row 50 cal
25 Thrusters, 95#/65#
*Rx+ 135#/95#. Post time to complete or number of reps completed in time cap.