5/13/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Hang Power Snatch (1 Rep EMOM 10 minutes)

WOD

Runs/Hang Power Snatches/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

5 Hang power snatches, 115#/75#

2 Rope climbs, 18’/15′

*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.