CrossFit Roselle – CrossFit
Warm-up
Run10/3BurpeesEMOM (No Measure)
Run 10 Minutes. EMOM do 3 Burpees.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)
Complete all 3 segments without setting bar down.
WOD
Row/Snatch/Burpee (Time)
For time:
40 Cal Row
30 DB Snatches, alternating arms each rep
20 Burpees
30 DB Clean & jerks, alternating arms each rep
40 Cal Row