CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Agility ladder
Burgener WU
Skill/Strength
Hang Power Snatch (1 Rep EMOM 10 minutes)
WOD
Runs/Hang Power Snatches/Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
5 Hang power snatches, 115#/75#
2 Rope climbs, 18’/15′
*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.