5/18/19 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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

40 Sledgehammer strikes

2 Sled pushes x 150′

10 Muscle ups (sub 20 dips)

20 DB snatches, heavy

*Complete 150 sit-ups/100 GHD sit-ups at any time during WOD.