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#