CrossFit Roselle – CrossFit
Warm-up
Barbell Warmup (No Measure)
Row 500m
10 Straight legged deadlifts
10 Good mornings
Front rack stretch
Shoulder press grip:
– 5 Dip shrugs
– 5 Dip shrug high elbows
– 5 Hang muscle cleans
– 5 Shoulder presses
– 5 Front squats
Snatch grip:
– 5 Dip shrugs
– 5 Dip shrug high elbows
– 5 Muscle snatches
– 5 OH squats
Skill/Strength
Snatch High Pull + Power Snatch + Hang Squat Snatch (Heavy set in 15 minutes)
Complete all 3 segments without setting bar down.
Front Squat (Heavy single in 15 minutes)
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.