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
Rope Climbs/Tire Flips/Wall Climbs/Sandbags/Runs (AMRAP – Rounds and Reps)
AMRAP 20 Min:
10 Rope climbs, 18’/15′
10 Tire flips
10 Wall climbs
40 Sandbag squat cleans, 50#/30#
800m Run
*Any order, just get the work done. One partner working at a time (both partners run 800m together).