1/24/18 CF

CrossFit Roselle – CrossFit

Warm-up

#1 CFR Warm-up (No Measure)

Roll out 5 min

Row 5 min

Standard warm-up x 1

– 10 pull-ups

– 10 dips

– 10 sit-ups

– 10 supermans

– 10 OH squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

CF Open 18.0 (Time)

21-15-9 Reps for time of:

DB snatch, 50#/35#

Burpees

*Burpees must be jump back, jump up for Rx to count. Must do lateral jump over DB as well.