CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
WOD
Run or Row/Snatches (Time)
5 Rounds for time of:
Run 400m or Row 500m
6 Power snatches, 135#/95#
*Run is preferred, but row if needed due to weather, etc. Scaled/Masters Run 300m or Row 375m & 95#/65#. Rx+ 165#/115#