5/12/17 CF

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.

WOD

Squat Cleans/Farmers Carries/Runs (Time)

5 Rounds for time of:

10 Squat cleans, 95#/65#

150′ Farmers carry, 50#/35# each arm

200m Run.

Rest 3 minutes between rounds

*Scaled/Masters 65#/45#, 35#/20#. Rx+ 155#/95#, 75#/50#.