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 (No Measure)
In 16 min, AMRAP:
4 min squat cleans
4 wall climbs
4 min sled pushes
4 min sledgehammer strikes
*run 1 mile after last movement. Choose weight and post to notes. One person working at a time except for run.