5/19/18 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:

4 Rope climbs

40 Toes to bar

2 Sled pushes

2 Suicide sprints

4 Wall climbs

40 Weighed walking lunges

*One person working at a time. Go in any order, just finish everything before starting on second round. Sub/scale as needed.