CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
Calf stretch
KB goblet squat stretch
PVC pass throughs
Bergener WU
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
Snatch (1 Rep EMOM 10 Minutes)
WOD
TTB/WB/PS/OHS (Time)
For Time (20 min cap):
4 Rounds of:
-9 Toes to bar
-15 Wall balls
Then, immediately into
4 Rounds of:
-9 Power snatches, 75#/55#
-15 OH squats, 75#/55#