9/19/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 rep EMOM 10 Min)

WOD

Run/DB Snatches/Burpees/DB C&J/Row (Time)

For time:

400m Run

30 DB Snatches, alternating arms each rep, 50#/35#

20 Burpees

30 DB Clean & jerks, alternating arms each rep, 50#/35#

40 Cal Row



Rx+

For time:

30 Cal Row

10 DB snatches, alternating arms each rep, 90#/60#

20 Burpees

10 DB clean & jerks, alternating arms each rep, 90#/60#

30 Cal Assault Bike