CrossFit Roselle – CrossFit
Warm-up
Snatch Warm-up (No Measure)
Row 500m
–
Hip circle band warm-up (as a group)
–
Burgener warm-up
–
10 squat snatches, 65#/45#
7 squat snatches, 95#/65#
4 squat snatches, 115#/75#
1 squat snatch 135#/85#
*Scale weight as needed – try and add at least 5# each increase, so start lighter if necessary.
Skill/Strength
Snatch (1 Rep EMOM 10 Minutes)
WOD
TTB/OH Squats/Burpees (Time)
21-15-9 Reps for time of:
Toes to bar
OH Squats, 95#/65#
Burpees
*Sub V-ups, scale weight, scale reps as needed.