CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
KB goblet squat stretch
PVC pass throughs
–
Bergener WU
–
AMRAP 5 minutes:
3 snatch high pulls
3 hang power snatches
3 OH squats
*increase weight each round, only if weight remains light – focus on perfect form
Skill/Strength
Power Snatch + Hang Power Snatch (Heavy single in 15 minutes)
WOD
Snatches/Bar Muscle Ups (Time)
12-9-6 Reps for time of:
Snatches, 135#/85#
Bar muscle ups
*Any style snatch, must touch ground before each rep. Sub 2 pull-ups + 2 Dips for each MU.