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)
In 20 Minutes:
100 Cal row buy-in, then:
AMRAP remaining time:
– 1 Rope climb
– 8 DB snatches, 75#/50#, alt arms each rep
– 8 Box jumps, 30″/24″
*Split up the row any way. Once you start on the AMRAP, partner A does the rope climb, B does the DBS, and A does the BJs. Now B does the rope climb, etc. Continue alternating until time expires. Sub 8 ring rows for the rope climb. Scale weight/height as needed.