CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out
Active WU
Dodgeball
WOD
Metcon (Time)
For time:
-200m Run
-20 Strict pull-ups
-20 Roll to stands
-20 KB swings, 55/35
-400m Run
-40 Kipping pull-ups
-40 Roll to stands
-40 KB swings
-800m Run
-80 Butterfly pull-ups
-80 Roll to stands
-80 KB swings
*One partner working at a time, except the runs.