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
Deadlifts/Rope Climbs/Back Squats/Wall Walks (Time)
4 Rounds for time of:
5 Deadlifts, heavy
5 Rope climbs
5 Back squats, heavy
5 Wall walks
*Post weight used in notes. Racks allowed.