5/11/18 CF

CrossFit Roselle – CrossFit


Agility Ladder (No Measure)

Various agility drills using ladder or hoops.


Clean (1 Rep EMOM 20 Minutes)

Start 75# below your 1RM and increase by 5# each minute. If you fail, wait the remainder of the minute and try again. If you fail twice at the same weight, take off 10-20 pounds and finish out at that weight.


Flight Simulator (Time)

10-20-30-40-50-40-30-20-10 reps for time of:

Unbroken Double unders

*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.