1/2/17 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)

In 20 Min:

250m Row

20 Pull-ups

15 Burpees

10 Power cleans

5 Power snatches

*Partner A works for 2.5 min while Partner B rests. Partner B then picks up where Partner A leaves off. Continue this pattern until both partners have gone 4 times.