CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Clean/Samson/Burpee (No Measure)
3 rounds 20 seconds on/10 seconds off
– Barbell Hang Squat Clean
– Samson Stretch
– Burpee
Weightlifting
Thruster (5-5-3-3-3-3+)
Metcon
Metcon (AMRAP – Reps)
10 Minutes of
Thrusters
EMOM 4 Burpee