3/16/19 CF Partner

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 (Time)

For Time (25 min cap):

-300 Double unders

-200 Abmat sit-ups

-100 Cal row

-50 Clean & jerks, 135#/95#

*Sub 2x singles. Cut reps, scale weight as needed. Rx+ sub GHD sit-ups and 185#/125#