CrossFit – Wed, Dec 21


Reminder: last week for Secret Santa! Bring a $20 gift card for a local-ish business and get one in return!

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out 5 min

Hip circle band WU

PVC pass throughs

OH squats

3 Rounds of:

-5 muscle snatches

-5 snatch balances

-5 burpees



Snatch Pull + Hang Squat Snatch + Squat Snatch (Work up to heavy single in 15 minutes)

Power Snatches/OH Squats/Burpees (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-3 Power snatches, 135#/95#

-5 OH squats, 135#/95

-7 Burpees over bar