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
Hang power clean + Power clean (Work up to heavy single in 15 minutes)
WOD
Power cleans/Double unders (Time)
3 Rounds for time of:
10 Power cleans, 185#/125#
50 Double unders