12/22/16 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

3 Rounds of:

20 Sec Handstand hold (or 10 HSPUs)

10 Roll to stands (or pistol roll to stands)

10 Box jumps

10 Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Snatch (1 Rep EMOM 10 minutes)

WOD

Allie’s B-Day WOD (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

25 Double unders

20 Air squats

15 Burpee box jumps, 24″/20″

10 Push-presses, 115#/75#

5 Power snatches, 115#/75#

*Scaled/Masters 50 singles, 10 Burpee box step-ups/round, and 75#/55#. Rx+ UB DUs, 20 pistols, 15 BBJ, 10 HSPUs, and 5 Power snatches 155#/105#
Happy Birthday, Allie!!!