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
Rows/Power cleans/Wall walks (Time)
5 Rounds of:
Row 350
10 Power cleans, 115#/75#
3 Wall walks or 3 bar muscle ups
*Rest 3 minutes between rounds. Rx+ for 350m Row, 5 Power cleans @ 185#/125# and 5 Bar muscle ups.
Rows/Power cleans/Wall walks (Time)
5 Rounds of:
Row 350
10 Power cleans, 115#/75#
3 Wall walks or 3 bar muscle ups
*Rest 3 minutes between rounds. Rx+ for 350m Row, 5 Power cleans @ 185#/125# and 5 Bar muscle ups.