7/9/16 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 – Reps)

AMRAP 20 MIn:

60 Plate ground to overhead, 45#/35#

60 OH walking lunges, 45#/35#

40 Toes to bar

400m Run (counts as 40 reps)
Only 1 partner working at a time, except for the run (both partners run together). The plate cannot rest on the ground during the entire workout. If it does, both partners must stop and complee 10 burpees each before continuing.