CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out 15 min
Row/bike 2 min
AMRAP 6 min:
20 Double unders
8 DB snatches
8 DB clean & jerks
5 Roll to stands
5 Pull-ups
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min:
-10 Quick feet
-4 DB snatches, alt arms
-10 Reverse lunge steps w /DB
-4 DB clean & jerks, alt arms
*Rest 1 minute. Post weight used in notes.