11/28/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Stretch/roll out 10 min

Bike/row/run 2 min

-pvc pass throughs

-shoulder kips

-wall angels

AMRAP 5 min:

-6 DB snatches

-5 Burpee pull-ups

-6 DB push jerks

-8 Roll to stands


Metcon (Weight)

Every three minutes for 30 minutes:

-30 Slam ball side throws, 30/20 (15/side)

-4 DB snatches (2/arm)

-45 Double unders

-8 DB push jerks (4/arm)

*Rest remainder of time before start of next 3 min. Post DB weight to comments – go heavy as possible