CrossFit Roselle – CrossFit
Warm-up
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
WOD
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