CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
WOD
Snatches/Double Unders (Time)
5 Rounds for time of:
5 Snatches (any style), 115#/75#
40 Double unders
*Rx+ 5 Rounds of 3 Squat snatches @ 165#/110#, 40 UB Double unders