CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 min:
Bike/row 1 min
Up/down dog
Half pigeon
10 PVC passthroughs
10 Muscle snatches
10 snatch balances
Skill/Strength
Power Snatch (1 Rep EMOM 10 minutes)
WU sets of 7-5-3 then start on singles before EMOM
WOD
Bike/Power Snatches/Burpees (Time)
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees
*No Rx+, just go AFAP.