7/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m



10 Straight legged deadlifts

10 Hang power cleans

10 Front squats

10 Push presses



Burgener Warm-up



3 Rounds:

5 Snatches

5 Clean & jerks

*Start light, add weight each round

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Box Jumps/Double Unders (Time)

5 Rounds for time:

10 Box jumps

30 Double unders

*Sub 2x singles. Record time to complete and post height of box to notes.