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
Squat Clean Thruster (1 Rep EMOM 10 Minutes)
WOD
Thrusters/Bar Over Burpees (Time)
5 Rounds for time of:
– 6 Thrusters, 115#/75#
– 8 Bar over burpees
*Scale 85#/55# & regular burpees. Rx+ 155#/105# and bar facing buprees.