CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 5 minutes
Roll out 5 minutes
Overhead band stretch 1 min/arm
Couch stretch 1 min/leg
Skill/Strength
DB Snatch (Work up to heavy single each arm 15 minutes)
WOD
DB Snatches/Runs (Time)
3 Rounds for time of:
16 DB snatches, alt arms each rep, 50#/35#
400m Run
*Rx+ only if you can go unbroken. Keep it fast, 75#/50#.