CrossFit Roselle – CrossFit
Warm-up
Group stretch
3 Rounds of:
-10 shoulder kips
-5 burpee box jumps
-5 pull-ups
-10 OH squats
Skill/Strength
Sleds/Yokes (3 x 50m)
Sled push or Yoke carry
WOD
Death by Pull-ups & Push Presses (AMRAP – Rounds and Reps)
Min 1: 1 Pull-up & 1 push press
Min 2: 2 Pull-ups & 2 push presses
Min 3: 3 Pull-ups & 2 push presses
*Continue adding 1 rep of each movement each minute until you cannot complete the required work within the minute. Rx 95/65#. Rx+ C2B and 135/95#.