CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Sampson stretch
PVC pass throughs
Burgener WU
Skill/Strength
Snatch (15 minutes to work up to heavy single)
WOD
A: Sprints/Snatches (Weight)
EMOM for 20 Minutes:
Even: 50m Sprint
Odd: 1 snatch (using 80% of above if possible, but scale as needed), squat snatch preferred
B: Sprints/DB Snatches (Weight)
EMOM 20 minutes:
Odd: Sprint 150′
Even: 8 DB snatches (4 each arm)
Choose A or B (same sprint distance)