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 Min:
250m Row
20 Pull-ups
15 Burpees
10 Power cleans
5 Power snatches
*Partner A works for 2.5 min while Partner B rests. Partner B then picks up where Partner A leaves off. Continue this pattern until both partners have gone 4 times.