CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
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.
WOD
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.