12/14/19 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.

Skill/Strength

Pull-ups (Kipping/Butterfly practice)

WOD

Regional WOD 12.4 (Time)

For time:

50 Back squats (135 / 95 lbs)

40 Pull-ups

30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (85 / 65 lbs)

40 Pull-ups

30 Shoulder-to-overhead (85 / 65 lbs)

50 Overhead squats (65 / 45 lbs)

40 Pull-ups

30 Shoulder-to-overhead (65 / 45 lbs)

*We’re going partner style – grab a partner and complete WOD as written. Scale weight/reps as needed. Rx+ for completing individual.