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