4/2/18 CF

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