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 – Reps)
In 20 Minutes:
800m Run
-12 rounds of:
—6 Bar over burpees
—7 Power cleans
—8 Toes to bar
400m Run
-AMRAP Split jerks in remaining time
*Both partners run together. During the 12 rounds, alternate movements w/ partner – A does the BOB, B does the PC, A does the TTB. Next round, B does the BOB, etc.