4/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

A: Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

B: Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Sub 2 pull-ups and 2 dips for each MU. Scale weight as needed.