12/3/16 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

Metcon (AMRAP – Reps)

For time: (25 Min Cap):

30-30-25-25-20-20 Cal Row

25-25-20-20-15-15 Med ball sit-ups/TTB

20-20-15-15-10-10 Med ball cleans/Hang Squat Cleans 115#/75#

15-15-10-10-5-5 Dips/HSPUs
Partner A does 30 cal row, then partner B does 30 cal row. Partner A now does 25 cal row, partner B then does 25 cal row. Continue alternating until every movement has been completed. Start back over until 20min cap is reached.