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:
-40 DB Snatches
-40 OH walking lunges, singe arm
-400m Partner run w/ DB
-4 Wall climbs (sub 4 burpees per wall climb)
*One DB per team if possible. Post weight to notes.