CrossFit Roselle – CrossFit
Warm-up
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Snatch (1-3 Reps EMOM 10 Min)
1 rep strength
2 reps technique
3 reps cardio
WOD
Metcon (No Measure)
EMOM 20 Min:
Even: Sprint 150′
Odd: 10 Quick feet & 10 Burpees