CrossFit Roselle – CrossFit
Warm-up
#3 CFR Warm-Up (No Measure)
Roll out 5 minutes
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
#3 CFR Warm-Up (No Measure)
Roll out 5 minutes
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Snatch (1 Rep EMOM 10 Minutes)
WOD
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#