CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out 10 min
Active WU
Dodgeball
WOD
Metcon (AMRAP – Rounds and Reps)
In 20 minutes:
-Run 800m
AMRAP remaining time:
-10 Deadlifts
-15 Ring dips
-200m Farmer’s carry, single arm
-25 Box jumps
*Sub banded bar dips as needed. Post weights used and height of box jump in notes.