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:
Run 800m (both partners)
100 Goblet squats, 55#/35#
50 Pull-ups
100 Weighted lunges, 55#/35#
Run 800m (both partners)