CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
Goblet squat stretch
PVC pass throughs
Shoulder kips
–
Burgener Warm-up
–
3 rounds of:
– 5 Squat snatches w/ light weight
– 5 Burpee pull-ups
Skill/Strength
Hang Power Snatch (1 Rep EMOM 10 Minutes)
WOD
Push presses, Pull-ups (Time)
21-15-9 reps for time of:
Push presses, 95#/65#
Pull-ups
*Rx+ 135#/95# & chest to bar pull-ups