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 – Rounds and Reps)
AMRAP 20 Min:
-200 Double Unders
-40 Hang power cleans, 95#/65#
-8 Rope climbs
-30 Bar over burpees
*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-200 Double Unders
-40 Hang power cleans, 95#/65#
-8 Rope climbs
-30 Bar over burpees
*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.