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)
AMRAP 20 Min:
6 Rds of:
-8 Box jumps
-8 DB snatches
50 Cal row
*Partner A does the burpees, B does the box jumps, then A does the DB snatches. Next round, B starts. After 6 full rounds, row 50 cal and then start over. Choose height and weight and post to notes.