CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski until group WU
As a group, 3 rounds of:
-30 sec jumping jacks
-30 sec toe touch and reach ups
-30 sec mc hip stretches
-30 sec up/down dog switches
-30 sec dip shrug high elbows
-30 sec muscle snatches
-30 sec hang power snatches
-30 sec OH squats
Skill/Strength
Power Snatch (1 Rep EMOM 10 minutes)
WOD
Rows/Box Jumps/TTB/Power Snatches (Time)
4 Rounds for time:
-20/16 Cal Row
-8 Box Jumps @24/20″
-10 TTB
-12 Power Snatches, 75/55#
*Rx+ 30/24″ and 105/75#