10/5/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 12 Minutes:

Row 2 minutes

Burgener Warm-up

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

50 Double unders

Roll out in remaining time.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

“Annie-Belle” (Time)

50-40-30-20-10 rep rounds for time of:

Double unders

Abmat sit-ups

*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.