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 – Rounds and Reps)
AMRAP 20 Min:
-2 Suicide sprints
-6 Rope climbs
-14 Hang power cleans
-14 Bar over burpees
-32 Sledgehammer strikes
*Sub 7 Ring rows/rope climb. 1 partner working at a time.