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 (Time)
20-18-16-14-12-10-8-6-4-2 reps for time of:
Thrusters, 95#/65#
Burpees
Power cleans, 95#/65#
Rows (calories)
*Scaled/Masters 75#/55#; Rx+ 135#/95# and UB reps (split work evenly).