CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Burgener WU
Dodgeball
Skill/Strength
Hang Power Snatch (1 Rep EMOM 10 Minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5-4-3-2-1 Reps of:
-Hang power snatches, 95#/65#
-Overhead squats
400m run
*Rx+ 135#/95#