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.
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Clean & Jerks/Burpees/Double Unders (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
2 Clean & Jerks, 135#/95#
6 Burpees
30 Double unders
*Rx+ 185#/125#, bar over burpees, UB DUs.