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
Snatch (1 Rep EMOM 10 Minutes)
WOD
2017 BOTR #5 (modified) (Time)
For time:
50 Pull-ups
150 Single unders
50 OH squats, 75#/55#
*Rx+ 50 C2B pull-ups, 150 DUs, and 50 OHS 115#/75#.