CF Open WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

PVC Passthroughs

OH Squats



With a Barbell:

-Front rack stretch

-10 Strait legged DLs

-10 Hang muscle cleans

-5 Push presses

-5 Hang muscle snatches

-5 Power snatches



2 Rounds of:

– 3 Power snatches/Clean & jerks, 65#/45#

– 4 Bar facing burpees



2 Rounds of:

-3 Power snatches/C&Js, 95#/65#

-4 Bar facing burpees

WOD

,,: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
,,

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes