CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Burgener warm-up, then in 10 minutes:
5 Rounds of:
– 20 Double unders
– 1 Wall walk
– 5 OH squats
Muscle up practice in remaining time (sub ring row to deep ring dip)
Skill/Strength
Snatch (1 Rep EMOM 10 Minutes)
WOD
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Squat snatch for Rx. Sub 2x pull-ups and dips for each MU.