CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
PVC pass throughs
Burgener WU
–
AMRAP 5 Minutes:
3 Snatch grip high pulls
2 Hang squat snatches
1 Squat snatch
12 Hollow rocks
*Can add weight each round.
Skill/Strength
Snatch (1RM in 20 minutes)
WOD
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#