CrossFit Roselle – CrossFit
Warm-up
Group stretch
3 Rounds:
-30 Double unders
-10 DB muscle snatches, alt arms
-10 Ring rows
*Increase weight and advance to pull-ups during the rounds.
Skill/Strength
DB Snatch (Heavy single/arm in 20 min.)
WOD
Rows/DB Snatches/DUs/Pull-ups (Time)
For Total Time:
3 rounds:
-15/12 calorie row
-10 alternating DB snatch, 50/35#
Then:
3 rounds
-90 double unders
-15 pull-ups
*Rx+ 70/50# and C2B pull-ups.