8/6/18 CF

CrossFit Roselle – CrossFit


CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC


Power Snatch (1 Rep EMOM 10 Minutes)


Snatches/C2B Pull-ups (Time)

21-15- 9 Reps for time of:

– Snatches, 85#/55#

– Chest to bar pull-ups

*Any style snatch allowed, must touch ground each rep.