5/23/17 CF

CrossFit Roselle – CrossFit


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.


Snatch (1 Rep EMOM 12 Minutes)


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.