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 – Rounds and Reps)
In 20 minutes:
100 wall balls, then AMRAP in remaining time:
50 power cleans
30 shoulder to OH
10 Sprints, 50m
*Record weight used and total rds/reps completed.