161108

**7am, & 9am classes only for Veteran’s Day on Friday—Come out for Sweat Sessions at 7am or a fun group class at 9am!

Tracey Sutton at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap)
10 Box Jump
5 Single Arm DB Strict Press, 5 Sec. Eccentric (each arm)
10 Pull-Up
5 Dips


Overhead Archetype: Side Roll SMR
30 PVC Passthrough

Workout of the day for Tuesday, November 8th, 2016:
30 min AMRAP:
12/15 Cal Row, or Bike
15 Burpee
2 Push Press @ 50% 1RM*

*Begin at 50% 1RM and increase by 5% each round.