CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
Row 500m
10 Dip shrugs
10 Dip shrug high elbows
10 Muscle snatches
10 Snatch balances
*1st time through w/ PVC, 2nd time through w/ barbell if possible.
WOD
Metcon (Time)
5 Rounds for time of:
40 Double unders
15 Pull-ups
10 Power snatches, 75#/55#
*Rest 3 minutes between each round. Rx+ for UB DUs, C2B PUs, and 115#/75#