11/9/19 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-20 Hang power cleans, 95#/65#

-16 Toes to bar

-12 Bar over burpees

Then, AMRAP 10 Minutes:

-10 Deadlifts, 185#/125#

-20 V-ups

-50 Double unders

*Scale weight/modify movements as needed. One partner working at a time.