11/31/18 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

40 Floor presses

4 Rope climbs, 18’/15′

20 Bar over burpees

2 Sled pushes

*Rx 135#/85#. Scale up/down as needed. Sub 9 ring rows/rope climb.