11/20/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20 Front squats, 155/105#

-30 HS push-ups

-40 Pull-ups

-50 Hip extensions

*Sub 30 push presses for the HSPUs and use bands for pull-ups as needed. One partner working at a time.