11/22/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Wall Balls/TTB/DLs/Ring Dips/Snatches (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

-50 Wall balls, 20#/14#

-40 Toes to bar

-30 Deadlifts, 225#/155#

-20 Ring dips

-10 Squat snatches, 135#/95#