10/14/17 CF Partner

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

“Jessica” (Time)

3 Rounds For Time:

10 Pull Ups

13 Burpess

21 Wall Balls 20#/14#

*Cash Out of 91 ABMAT Sit Ups
This workout comes from CrossFit 1013. Complete it by yourself or double up the reps and complete it with a partner.

To read about the background of this workout, go here – http://www.crossfit1013.com/wod/xjbjpml6wglkgg2axrz3ytl4jbedw6