CrossFit Roselle – Masters
Warm-up
Do What Dave Says… (No Measure)
See above
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 (No Measure)
20 minute Partner AMRAP
200m Run
21 KB Swings
12 Pull Ups/Ring Rows
Both partners run. Alternate partners Swing, Pull while the other partner rests.