CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out
Active WU
Dodgeball
WOD
Metcon (3 Rounds for reps)
AMRAP 8 min:
-10/8 cal row
-10 toes to bar
Rest 3 min
AMRAP 8 min:
-10/8 cal row
-10 DB squats (2 DBs)
Rest 3 min
AMRAP 8 min:
-10/8 cal row
-10 pull-ups
Alternate rounds w/ partner. Record DB weight in notes. Rx+ 65/45# & C2B pull-ups