CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row 1000m, then:
7-5-3 rep rounds of:
-Hang power snatches
-OH squats
-Hang squat snatches
*Use light weight first set, then add some weight for second set, and add again for 3rd set.
Skill/Strength
Snatch (1 Rep EMOM 12 Minutes)
WOD
Wall Balls/Pull-ups/Ring Dips (Time)
For time:
50 Wall Balls, 20#/14#
15 Pull-ups
15 Ring dips
35 Wall balls
10 Pull-ups
10 Ring dips
20 Wall balls
5 Pull-ups
5 Ring dips
*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.