6/8/19 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 – Rounds and Reps)

AMRAP 20 Min:

-40 DB Snatches

-40 OH walking lunges, singe arm

-400m Partner run w/ DB

-4 Wall climbs (sub 4 burpees per wall climb)

*One DB per team if possible. Post weight to notes.