7/14 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 (25min cap):

– 100 DUs

– 50 Cal row

– 50 HSPUs

– 100 DUs

– 50 Burpees

– 50 TTB

– 100 DUs

– 50 Power cleans, 135#/95#

*1 partner working at a time.