CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Sampson stretch
Rotator cuff WU
PVC pass throughs
10 Burpees
10 Roll to stands
Burgener WU
Skill/Strength
Hang Power Snatch (1 Rep EMOM 10 Minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
-10 Burpees
-10 Pull-ups
-1 Hang power snatch
*Record weight used in notes. Rx+ 6″ target burpees & C2B pull-ups.