CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
–
Burgener Warm-up
–
3 Rounds:
5 Squat snatches light weight
5 Burpee pull-ups
*Add weight each set
WOD
Snatches/Double Unders/Sprints (Weight)
EMOM 30 Min:
– Min 1: 1 snatch
– Min 2: 35 double unders
– Min 3: 50m sprint
*Add weight to snatch each round if possible. Post heaviest successful lift.