9/28/19 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 (25min cap):

Run 800m

100 Wall balls

10 Rope climbs

200 DUs

50 Roll to stands*

50 Burpees*

10 Rope climbs

*Partner A does roll to stands while B does burpees – same time. Sub V-ups as needed. Sub 6 ring rows/rope climb.