CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Weightlifting
Power Snatch (2 EMOTM for 8 minutes)
Metcon
Metcon (Time)
Run 1000m
50 Burpees
Row 1000m
50 Mtn Climber Push Up
20 minute timecap