CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Agility ladder
Dodgeball
Skill/Strength
DB Bench Press (10-10-10-10)
Hit a couple of warm-up sets, then start on 4 working sets.
WOD
Bike/Slam Ball Side Throws/MUs (AMRAP – Rounds and Reps)
AMRAP 15:
-Bike 0.5 miles
-20 Slam ball side throws, 30/20#
-5 Muscle ups
.