CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Burgener warm-up
10 Pull-ups
10 Dips
10 OH squats
10 Burpees
20 Double unders
Roll out remaining time.
Skill/Strength
Overhead Squat (3-3-3-3-3)
WOD
DB Snatches/Double Unders (3 Rounds for reps)
AMRAP 4 Minutes:
12 DB snatches 35#/20#, alt arms each rep
20 Double unders
Rest 4 minutes
AMRAP 4 Minutes:
8 DB snatches 50#/35#, alt arms each rep
20 Double unders
Rest 4 Minutes
AMRAP 4 Minutes:
4 DB snatches 75#/50#, alt arms each rep
20 Double unders