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.