12/5/18 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

Shoulder Kips

Hip circle band warm-up

Burgener Warm-up


Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.


Box Jumps/KB Swings/Rests (AMRAP – Reps)

4 Rounds for total reps:

1 Min Box jumps

1 Min Rest

1 Min KB swings

1 Min Rest
Pick box jump height and KB weight. Post to comments.