CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
10 PVC pass throughs
15 Shoulder kips
10 MC hip stretches
10 KB windmills
10 OH squats
–
Burgener Warm-up
Skill/Strength
Snatch (1 Rep EMOM 20 minutes)
Start approximately 75# below your 1RM and increase by 5# each minute. If you miss a weight, wait until next minute and attempt again. If you miss twice, reduce the weight by 20# or so and complete the remaining reps at that weight.
WOD
Bar Over Burpees/Rows (AMRAP – Reps)
AMRAP 7 Minutes:
50 Bar over burpees
Calorie row in remaining time.
*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.