Announcements
We will be closed on Thanksgiving Day, Thursday 11/24/16. We will only have 2 classes Friday 11/25/16 at 8:30am and 9:30am. Regular schedule the remainder of the week.
CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Hang Power Snatch + Power Snatch (1-1-1-1-1-1-1)
WOD
OH Squats/Burpees/Deadlifts/DUs (Time)
For time (15min cap):
30 OH squats, 75#/55#
40 Burpees
50 Deadlifts, 165#/115#
60 Double unders
*Rx+ 135#/05# and 225#/155#. Masters 55#/35# and 145#/95#.
Cool Down
Push-Ups ME x 3 (3 Rounds for reps)
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.