CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Power Snatch (1 Rep EMOM 10 Minutes)
WOD
Power Snatches/Box Jumps (Time)
21-15-9 Reps for time of:
Power snatches, 115#/75#
Box jumps, 24″/20″