CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
-Row 500m
-10 Dip shrugs w/ snatch grip
-10 Dip shrug high elbows
-10 Muscle snatches
-10 Snatch balances
*PVC for first round, barbell second round.
WOD
DUs/Pull-ups/Power Snatches (Time)
5 Rounds for time of:
40 Double unders
15 Pull-ups
10 Power snatches, 75#/55#
*Rest 3 minutes between each round. Rx+ for UB DUs, C2B PUs, and 115#/75#