1/6/18 CF Partner

CrossFit Roselle – CrossFit


dod: 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 (Time)

For time (25min cap):

– 200 Abmat sit-ups

– 150 Wall balls, 20#/14#

– Deadlift total of 11,250#/7,750#

– 200 Burpees

*One partner working at a time. Go in any order, partition as needed. Rx+ for 150 GHD sit-ups, 200 Wall balls, 13,750#/9,250#, BOB