3/25/17 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 – Rounds and Reps)

AMRAP 20 Minutes:

40 DB Snatches, alternating arms each rep

40 Toes to Bar

40 Cal Row

*One person working at a time. Sub kipping knee raises or V-ups as needed. Record weight used in notes. Rx+ 75#/50#, TTB, and 40 Cal Assault Bike.