7/10/18 CF

CrossFit Roselle – CrossFit


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


Snatch (1 Rep EMOM 10 Minutes)

Clean and Jerk (1 Rep EMOM 10 Minutes)


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.