11/23/19 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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-20 Cal Row

-80 Double unders

-8 Push jerks, 165#/115#

-4 Rope climbs

*One partner working at a time. Scale DU reps & jerk weight as needed. Sub 8 ring rows/rope climb.