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
Power Clean (15 Minutes to work up to heavy single)
WOD
Power cleans/Double unders (Time)
3 Rounds for time of:
10 Power cleans, 185#/125#
50 Double unders
Today is meant to be heavy. You should not expect to do many touch-and-go reps, if any at all. Scale accordingly and post weight used in notes.