3/4/17 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

SDHP/Hang Power Cleans/Push Presses/Burpees (Time)

For time, or 20 min cap, whichever comes first:

50-40-30-20-10 Reps of:

Sumo deadlift high pulls

Hang power cleans

Push presses

Burpees

*Only one bar per team! If you want to use two bars, then you will set up in the open gym side. Recommended weights for men would be 75-115#, women 55-75# (Rx+ 135#/95#). Only one partner working at a time.