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 – Reps)
AMRAP 20 Min:
20 Power cleans
20 Reverse lunge steps, alt legs each rep
20 Barbell roll outs
20 Bar over burpees
*Only one partner working at a time. Rx 115#/75#, Rx+ 155#/105# and 40 TTB in place of the barbell roll outs.