2/20/16 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)


40 KB swings

Run 100m

30 Burpees

Run 100m

20 Cal row

Run 100m

10 Turkish get-ups

Run 100m

*Only 1 person working at a time. Only 1 person runs each 100m. Record weight and rounds/reps.