4/13/18 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.


DB Snatch (Work up to heavy single in 15 minutes.)

Use same weight for both arms.


Row/DB Snatches/Dips/Burpees/MUs (Time)

For time:

500m Row

40 DB snatches, alt arms each rep, 50#/35#

30 Dips

20 Burpees

10 Muscle ups

*Sub HR push-ups for dips and jumping C2B pull-ups for MUs.