CrossFit Roselle – CrossFit
Warm-up
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Power Snatch (1 Rep EMOM 10 Minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes:
28 GHD sit-ups
28 Cal row
14 Power snatches, 95#/65#
14 Bar over burpees
7 Pull-ups
7 Ring dips
*Rx+ 135#/95# and sub 7 Ring MUs for the pull-ups and dips