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 (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-200 Double unders
-30 Hang power cleans
-30 Front rack walking lunges
-30 Front squats
-200m barbell carry w/ partner
*Pick barbell weight and post to notes. On partner working at a time, except barbell carry – each partner holds one end.