CrossFit Roselle – CrossFit
Warm-up
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
Skill/Strength
Power Snatch (1 Rep EMOM 10 Minutes)
WOD
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.