3/6/17 CF

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#