CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
15 min to complete:
Run 800m/Row 1000m
Couch stretch
90/90 hip stretch
Rotator cuff WU
PVC pass throughs
Burgener WU
Skill/Strength
Snatch (1 Rep EMOM 10 min)
WOD
Rows/Power Snatches/Box Jumps (Time)
21-15-9 Reps for time:
-Cal row
-Power snatches, 95/65#
-Box jumps, 24/20″
*Rx+ 115/75# and box jump overs.