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.
Hang Squat Clean + Squat Clean + Jerk (Heavy single in 20 minutes)
Perform all three movements without setting down bar
Clean & Jerks/Pull-ups (AMRAP – Reps)
7 Minute Ladder:
1 Clean & jerk, 95#/65#
2 Clean & jerks
3 Clean & jerks
*Continue adding 1 C&J and 2 PUs per round until time expires. Rx+ 135#/95# & C2B pull-ups