Chris Nelson at CrossFit Roseville

Dynamic Group Warm-Up
Squat Routine 2.0

7 Min AMRAP:
5 Dumbbell Hang Squat Clean Thruster
5 Burpees over the Dumbbells
5 Dips

Choose 2:
3 Minutes: Side-Roll SMR
3 Minutes: Tricep Smash SMR
3 Minutes: Banded Overhead Distraction

Workout of the Day for Thursday, February 2nd, 2017:
3 Rounds:
500M Row, or 400M Run
35 WallBall
20 HSPU, or DB Push Press

*This workout is an all out sprint. Scale the Handstand Push-Ups appropriately to keep your intensity high. If you do not have handstand push-ups this is a great workout to hit some accessory work afterwards.