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
SDHP/Hang Power Cleans/Push Presses/Burpees (Time)
For time, or 20 min cap, whichever comes first:
50-40-30-20-10 Reps of:
Sumo deadlift high pulls
Hang power cleans
Push presses
Burpees
*Only one bar per team! If you want to use two bars, then you will set up in the open gym side. Recommended weights for men would be 75-115#, women 55-75# (Rx+ 135#/95#). Only one partner working at a time.