WOD

CrossFit Rolesville – CrossFit Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 6 Devil Press 9 DB Thruster 15/12 Calorie Row Post WOD Mobility

CrossFit Rolesville – CrossFit 1 Hang Power Clean + 1 Power Clean Work up to a challenging weight for the complex Metcon (AMRAP – Rounds... Read More

CrossFit Rolesville – CFR Youth Back Squat (2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 20 jump rope 10 leg raises 20 jump... Read More

CrossFit Rolesville – CrossFit Back Squat (2-2-2-2-2) Metcon (Time) For Time: 800m Run 60 Wall Ball (20/14) 40 Box Jump Overs (24/20)

CrossFit Rolesville – CrossFit Metcon (Time) PARTNER WOD For Time: 1000m Row 50 Clean & Jerk (95/65) 50 Pull Up 1000m Row 50 Clean Jerk... Read More

CrossFit Rolesville – CrossFit A: Deadlift (6-6-6-6-6) B: Metcon (AMRAP – Reps) 7 min AMRAP 2-4-6-8-10…etc DB Snatch (50/35) 1-2-3-4-5…etc Burpee Over DB

CrossFit Rolesville – CrossFit Accessory Work 2 sets 400m KB Farmers Carry 200m KB Front Rack Carry Metcon (Time) For Time: 3 Rounds 200m Wreck... Read More

CrossFit Rolesville – CFR Youth Accessory Work 400m Farmers Carry Metcon (Time) 3 Rounds 200m Run 10 leg raises 12 DB lunges