5/14/16 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)

20 Min AMRAP:

40 DB clean & jerks, alternating arms each rep

40 V-ups/Toes to bar

40 Med ball cleans

Run 400m (both partners)

*One partner working at a time, except run. Post weights used and rounds/reps completed.