CrossFit Roselle – CrossFit
Warm-up
CFWU (No Measure)
Row 500m
50 Double unders
Standard CF Warm-up x 2
– 10 Pull-ups
– 10 Dips
– 10 Hollow rocks
– 10 Supermans
– 10 OH Squats
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
WOD
Metcon (Weight)
EMOM 30 Minutes:
Min 1 – 10 Pull-ups
Min 2 – 3 Power snatches
Min 3 – 7 Burpees
*Rx+ C2B pull-ups, tng reps at +135#/95#, and 10 BOBs.