11/4/17 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

Metcon (Time)

For time (25 min cap):

Row 10 min for calories, then

10 Rounds of:

– 5 power cleans

– 7 pull-ups

– 9 burpees

*Switch between rowing/resting with your partner every minute. For the 10 rounds, get through a full round while your partner rests, then switch.