6/9/18 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 Wall balls

40 Pull-ups

40 Hand release push-ups

40 DB cleans (single arm)

*One partner at a time. Must do 10 quick feet before starting each set. Ex. Partner a does 10 quick feet, then a set of wall balls. Partner b then does 10 quick feet and then completes their set of wall balls.