4/19/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Rotator cuff WU

MC hip stretch

PVC pass throughs

OH squats

Burgener WU

Skill/Strength

Snatch High Pull (3-3-3-3)

Finish with elbows high and outside

Snatch (1 Rep EMOM 10 Minutes)

WOD

2021 CFG Quarterfinals Workout 5 Light (Time)

9-6-3 Reps for time of:

Snatches, 155#/105#

Burpee box jump overs, 24″/20″

*Rx+ 185#/125# & 30″/24″.