CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
DLs/PCs/PJs (Time)
For time (20min cap):
40-30-20-10 reps of:
Deadlifts, 225#/155#
Power cleans, 135#/95#
Push jerks, 95#/65#
*Perform 60 Abmat sit-ups or 40 TTB After each round. Only one person working at a time.