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
Partner Row/Power cleans/Push-ups/Run (AMRAP – Rounds and Reps)
AMRAP 20 Min:
70 Cal Row
60 Power cleans, 115#/75#
100 Push-ups
800m Run
*Scaled/Masters 50 Cal row, 40 PC 85#/55#, 60 push-ups, 400m run. Rx+ 70 Cal Assault, 60 PC 165#/115#, 100 PUSH-UP PR or 70 Ring dips, 800m Run