CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch 30 sec/side
20 Walking lunges
20 Shoulder kips
10 PVC pass throughs
10 PVC around the worlds
10 Frog hops
10 Burpees
–
Burgener Warm-up
Skill
Snatch (1 Rep EMOM 10 Minutes)
WOD
Snatches/L Pull-ups (Time)
5 Rounds for time of:
3 Snatches
7 L Pull-ups
*Use 75% of heaviest single for the day. Don’t worry so much about your time today – focus on perfect form and strict standards.