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
Cindy/DT Mash-Up (Time)
5 Rounds for time of (20 min cap):
2 Rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)
*Rx 115#/75#, Rx+ 155#/105#