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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
Skill/Strength
WOD
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