3/5/16 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 20MIN:

10 Dips

10 DB snatches

5 Jumps

*Every 4 minutes, stop and do 20 burpees total (only 1 partner working at a time). Alternate partners each movement.