12/17/16 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

DB Snatches/Rows/V-ups/Wall Balls (AMRAP – Reps)

AMRAP 20 MIn:

40 DB Snatches, alt arms each rep

50 Cal Row

60 V-ups

70 Wall balls, 20#/14#

*Only 1 partner working at a time. Rx+ 75#/50# DB snatches, TTB, and 35 UB Wall balls each. Scaled/Masters Abmat sit-ups, and Wall balls @ 20#/10# to 9′ targets.