Row / Burpee

CrossFit Roselle – Masters/Beginners


Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC


Metcon (Time)

3 Rounds of the following:

5 Burpees

Row 250m or Run 200m

10 Burpees

Row 500m or Run 400m

15 Burpees

Row 1000m or Run 800m

*Rest 5 minutes between rounds. First round at 45% effort, second at 65%, last at 85% effort.