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
Metcon (Time)
For time (25 min cap):
Row 10 min for calories, then
10 Rounds of:
– 5 power cleans
– 7 pull-ups
– 9 burpees
*Switch between rowing/resting with your partner every minute. For the 10 rounds, get through a full round while your partner rests, then switch.