3/2/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Hang Power Snatch/Snatch Balance (No Measure)

Row 500m

10 Hang power snatches

10 Snatch balances

5 Hang power snatches w/ weight

5 Snatch balances w/ weight

Weightlifting

Overhead Squat (3-3-3-3-3)

WOD

Row/Burpee Pull-ups (Time)

For time:

Row 1000m

50 Burpee pull-ups