1/6/22 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row/bike/ski 2 minutes

Rotator cuff WU

Hip circle band WU

PVC passthroughs

Burgener WU

WU on snatches and clean & jerks, set up for WOD


EMOM Snatches/Clean & Jerks (2 Rounds for weight)

EMOM 30 Minutes:

-First 15 Minutes: Perform one snatch

-Last 15 Minutes: Perform one clean & jerk

*Increase weight each round if possible. Record max weight snatch and max weight clean & jerk. Score is total weight combined.