CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
Burgener Warm-up
Then,
AMRAP 5 Min:
– 3 snatches (add weight each round)
– 4 burpee pull-ups
Skill/Strength
Snatch (1RM in 20 minutes)
WOD
Row/Snatches/Pull-ups (Time)
For time:
-Row 500m
-15 Squat snatches, 95#/65#
-35 pull-ups
*Rx+ 135#/95#, C2B pull-ups. Scaled 75#/55# and jumping pull-ups.