CrossFit Roselle – Open Gym
Reverse lunge steps (10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)
Complete all 3 segments without setting bar down.
Chest to bar Pull-ups EMOM (7 Rounds for reps)
Complete 5+ C2B pull-ups EMOM for 7 minutes. If you start with 7 reps, attempt to hit 7 reps each minute. If you are able to successfully hit the same number of reps each minute, be sure to increase reps next time this WOD comes around.
scale to regular pull-ups if needed.
1016 Master’s Online Qualifier Event 1 (Time)
21-15-9 reps for time of:
Row (calories)
Thrusters, 95#/65#