CrossFit Roselle – CrossFit
Warm Up
Roll out
Hip circle band WU
PVC pass throughs
3 rounds of:
-5 dip shrug high elbows
-5 muscle snatches
-5 snatch balances
Skill/Strength
Snatch (1 rep EMOM 10 min)
WOD
OH Squats/Double Unders 2 (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
-3 overhead squats, 115/75#
-30 double-unders
-6 overhead squats
-30 double-unders
-9 overhead squats
-30 double-unders, etc.
*Continue adding 3 OH squats each round until time expires.