CrossFit Roselle – CrossFit
Warm Up
Group stretch
3 Rounds:
10 shoulder kips
3 burpee pull-ups
10 hollow rocks
3 reverse burpees
WOD
DB Shoulder to OH/TTB/Rope Climbs (Time)
3 Sets for total time:
3 Rounds:
-15 dual DB shoulder to overhead, 45/30#
-9 TTB
-3 Rope climbs, 18/15′
*Rest 3:00 between sets. 35 min cap.