CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
AMRAP 5 min:
-5 DB push presses/arm
-10 lunge jumps
-5 pull-ups
-10 D snatches, alt arms
Skill/Strength
DB Snatch (Heavy single each arm in 15 minutes)
WOD
Bike/DB Snatches/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 20 min:
-10/7 Cal bike
-8 DB snatches, 50/35
-6 Box jumps, 30/24
*Rest 1 min after each round. Rx+ 65/45 and 36/30.