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 (Time)
For Time (25min cap)
– 50 toes to bar
– 4 Sprints
– 30 Hang squat cleans, 115#/75#
– 4 Wall climbs
– 50 pull-ups
*Both partners must run 1 mile during WOD, partition any way, any time. Both partners can run together, scale as needed.