CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group Stretch
PVC pass throughs
AMRAP 8 Minutes:
-10 Quick feet
-5 Dip shrug high elbows (snatch grip)
-5 Hang power snatches
-5 OH squats
-5 Burpees
WOD
1: Metcon (Distance)
Row 15 minutes for distance
2: Snatch (Heaviest Single in 15 minutes)
Can be squat or power
B: Metcon (AMRAP – Reps)
Same as regular WOD; however, if new to snatch movement, you must substitute part 2. Instead, do the following:
AMRAP 15:
-Turkish get-ups.
*Alt arms each rep. Record weight used and reps completed.