CrossFit Roselle – CrossFit
Warm-up
Run10/EMOM (No Measure)
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Snatch Complex (15 Minutes to work to heavy single)
– 3 Second snatch DL to knee
– 2 Second pause
– Snatch pull
– Squat snatch
WOD
Power snatches/Burpees (Time)
5 Rounds for time of:
5 Power snatches, 115#/75#
10 Bar over burpees
*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.