8/10/19 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 (Time)

For time (25 min cap):

-50 Over partner burpees

-800m Medball run


-10 Rounds of:

–5 Deadlifts

–10 Pull-ups/jumping pull-ups


-800m Medball run

-50 Over partner burpees

*Partner holds plank while other partner does over burpees. One medball/team. Post weight used to notes.