CrossFit Roselle – CrossFit
Warm Up
Group stretch
3 Rounds:
10 quick feet
6 plate ground to OH
8 OH walking lunges
4 plate thrusters
WOD
Tire Flips/Wall Climbs/Med ball runs (Time)
5 Rounds for time of:
5 Tire flips
2 Wall climbs
400m Run w/ med ball, 20#/14#
Rest 3 minutes between rounds.
*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.
Runs/Power cleans/Burpees (Time)
5 Rounds for time of:
400m Run
7 Power cleans, 135#/95#
11 Bupees
*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees