12/05/15

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.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 pull-ups

4 rounds of:

– 20 deadlifts

– 10 hang power cleans

50 ring push-ups

*use same weight for DLs and HPCs. Post weight used to notes.