CrossFit Roselle – Masters
Warm-up
Do What Dave Says… (No Measure)
See above
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 (No Measure)
AMRAP 20 Min:
Row 10 Cal
10 Front squats
10 Lunge steps
10 Floor wipers
*Partner A will work for 2.5 minutes while partner B rests. Partner B will then work for 2.5 minutes while partner A rests. Each partner will go 4 times. Pick up where your partner left off. Rx 75#/55#.