5/17/19 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.


Runs/Rope climbs/Deadlifts/Wall Walks (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

Run 800m

2 Rope climbs, 18’15’

7 Deadlifts, 275#/185#

3 Wall walks

*Rx+ 3 rope climbs, 315#/210# DLs, 5 wall walks. Scale weight as needed. Sub 18 jumping pull-ups or ring rows for the RCs, 15 push-ups for the WWs.