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#.