CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Snatch (1 Rep EMOM 10 Minutes)
WOD
Power Snatches/Box Jumps (Time)
21-15-9 Reps for time of:
Power snatches, 115#/75#
Box jumps, 24″/20″