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