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)
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.