5/27/17 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 – Reps)

20 Min Partner WOD:

5 Minutes per Station:

– Tire obstacle and Wall climb

– 11 toes to bar/7 Hang power cleans/3 Box jump overs

– Sled pushes

– Suicide sprints

*Go all out while partner rests, then switch. Earn your rest.