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