CrossFit Roselle – CrossFit
Warm Up
3 Rounds:
-200m Run
-14 OH walking lunges
-7 Burpee pull-ups
1-Mile Run (Time)
Max Effort 1-Mile Run
Skill/Strength
Back Squat (Heavy single in 15 min)
WOD
MUs/Bike (AMRAP – Rounds and Reps)
AMRAP 12 Min:
-7 Bar muscle ups
-21/17 Cal bike
*Rx+ Ring MUs.