11/29/17 CF

CrossFit Roselle – CrossFit


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.


Box Jumps/Pull-ups/KB Swings (Time)

5 Rounds for time of:

5 Box jumps, 24″/20″

10 Pull-ups

15 KB swings, 55#/35#

*Rx+ 30″/24″, C2B pull-ups, and 75#/55#


Assault Bike 30 Seconds (Calories)

Max Effort – calories in 30 seconds
2 Attempts to get max calories. Rest as needed between efforts. Score is your best effort of the two. Post 2nd best in notes.