1/17/20 CF

CrossFit Roselle – CrossFit


Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.


Hang Power Snatch (1 Rep EMOM 10 Minutes)


Hip Ext/TTB/BJ/HPS/MU (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

-50 Hip extensions

-40 Toes to bar

-30 Box jumps, 30″/24”

-20 Hang power snatches, 95#/65#

-10 Muscle ups