7/6/19 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 (Time)

For Time, 25 Min Cap:

-200m Farmer’s carry, single arm

-50 Wall balls, 20/14

-60 Slam ball side throws, 30/20

-200m Farmer’s carry, single arm

-800m Run w/ med ball & slam ball

-200m Farmer’s carry, single arm

-60 Slam ball side throws

-50 Wall balls

-200m Farmer’s carry, single arm
Both partners do the FCs and 800m run together.