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 (AMRAP – Reps)
AMRAP 27 Min:
28 Bar muscle ups (sub 2x pull-ups)
1 Rope climb (sub 9 ring rows)
28 Power cleans, 135#/95#
1 Rope climb
28 Wall walks (sub 2x push-ups)
1 Rope climb
28 Power snatches, 95#/65#
1 Rope climb
28 Box jumps, 30″/24″
1 Rope climb
28 OH squats, 115#/75#
1 Rope climb
28 Burpees
1 Rope climb
*Scaled/Masters 95#/65# PC, 65#/45# PS, 75#/55# OHS and 24″/20″ box step-ups. Rx+ 185#/125# PC, 135#/95# PS, 155#/105# OHS and 36″/28″ box jumps.
The weights are just guidelines. Stick with what you can do with good form. Better to go light and fast than heavy with bad form.