2/12/21 CF

CrossFit Roselle – CrossFit


Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.


Power Snatch (1 Rep EMOM 10 Minutes)


Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

28 GHD sit-ups

28 Cal row

14 Power snatches, 95#/65#

14 Bar over burpees

7 Pull-ups

7 Ring dips

*Rx+ 135#/95# and sub 7 Ring MUs for the pull-ups and dips