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 – Reps)
In 20 Min:
12 Rounds of:
-25 DUs
-7 Hang power cleans
-5 Bar over burpees
Once finished, AMRAP MUs in remaining time (sub ring rows to deep ring dips & press outs)
*partner A does the DUs, partner B then does the HPCs, then A does the BOBs. Now B starts on the DUs. Continue alternating movements until 12 rounds completed.