CrossFit Roselle – Masters
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
Partner Row/KBS/Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 20 Min:
15 Cal Row
10 KB swings or 5 Power snatches
1 Rope Climb
*Partner A rows 15 calories, then partner B does 10 KBS or 5 power snatches, then partner A does 1 rope climb. Now partner B rows 15 calories, etc. Continue in this pattern until time expires. Only 1 barbell or KB per team. Weight should be heavy-ish, but should go UB on KBS and should be able to get 5 PS within 30 seconds. Sub 9 RR for rope climbs.