2/1/20 CF Partner

CrossFit Roselle – CrossFit


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 (AMRAP – Rounds and Reps)

AMRAP 20 Min:

6 Rds of:

-8 Burpees

-8 Box jumps

-8 DB snatches

50 Cal row

*Partner A does the burpees, B does the box jumps, then A does the DB snatches. Next round, B starts. After 6 full rounds, row 50 cal and then start over. Choose height and weight and post to notes.