2/22/20 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.


Rope Climb (Practice)


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-40 Cal row

-40 GHD sit-ups

-8 Rope climbs, 18/15

-40 DB snatches, 50/35

-40 Weighted step-ups, 50/35

*sub 40 Ring rows for rope climbs. One partner working at a time.