CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 Min:
-10 PVC pass throughs
-10 ATYs light weight
-10 Hip circle band plate step up and overs
-10 Dip shrug high elbows
-10 Muscle snatches
-10 OH Squats
Skill/Strength
Snatch Pull + Full Snatch (1 Rep EMOM 10 Minutes)
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#