8/10/20 CF

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#