CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
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.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Cal row
10 Hang squat cleans, 135#/95# (185#/125#)
4 Rope climbs