9/24/16 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 – Reps)

Part A: AMRAP 10 Min:

7 Push presses, 95#/65#

7 Box jumps, 24″/20″

7 Kipping knee raises



Part B: AMRAP 10 Min:

Sled push for distance, 200#/135#



*Complete both parts for a 20min workout. Rx+ 135#/95#, 30″/24″, TTB, and 300#/200#.