8/25/18 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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

– 50m Farmer’s Carry, single arm, 75#/55#

– 15 Wall balls, 20#/14#

– 100m Sprint

*Partner A does the farmer’s carry, partner B does the wall balls, then A does the sprint. Now B completes the farmer’s carry, etc. Continue in this pattern until time expires.