5/13/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

In 15 Minutes:

Row 1000m

Calf stretch

KB Goblet squat stretch

PVC Pass throughs

MC Hip stretches

Shoulder kips

Burgener Warm-up


Hang Power Snatch (Work up to heavy set of 5 in 10 minutes)

5 consecutive reps without setting down the bar


Runs/Pull-ups/Hang Power Snatches (Time)

5 Rounds for time of:

– 400m Run

– 10 Pull-ups

– 5 Hang power snatches using weight from above

*Rx+ for C2B