5/11/19 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.


Metcon (AMRAP – Reps)

In 20 Min:

12 Rounds of:

-25 DUs

-7 Hang power cleans

-5 Bar over burpees

Once finished, AMRAP MUs in remaining time (sub ring rows to deep ring dips & press outs)

*partner A does the DUs, partner B then does the HPCs, then A does the BOBs. Now B starts on the DUs. Continue alternating movements until 12 rounds completed.