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
Rows/Power cleans/Bar Over Burpees/Rope climbs (AMRAP – Rounds and Reps)
AMRAP 20 Min:
40 Cal Row
30 Power cleans, 135#/95#
20 Bar over burpees
10 Rope climbs, 18’/15′
*Scaled/Masters 95#/65# & 50 jumping pull-ups for rope climbs. Rx+ 185#/135#