CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
PVC pass throughs
2 Rounds of:
-7 Dip/shrug/high elbows
-7 Muscle snatches
-7 Snatch balances
-7 Hang squat snatches
*Use barbell on second round if possible.
Skill/Strength
Snatch (Heavy single in 20 minutes)
WOD
Row/Power Snatches (Time)
For time:
1000m Row
30 Power snatches, 135#/95#