CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 minutes:
-10/8 Cal row/bike/ski
-10 Rotator cuff WU reps
-10 PVC pass throughs
-5 Dip shrug high elbows
-5 Muscle snatches
-5 Snatch balances
Skill/Strength
Power Snatch + Hang Power Snatch (Heaviest lift in 15 minutes)
WOD
Rows/Push-ups/Toes to Rings (Time)
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
*Rx+ ring dips and strict TTB