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
Open Test (AMRAP – Reps)
AMRAP 20 Minutes:
50 Wall balls, 20#/14#
50 Double unders
40 Box jumps, 24″/20″
40 Toes to bar
30 Chest to bar pull-ups
30 Burpees
20 Cleans, 145#/100#
20 Jerks, 145#/100#
10 Snatches, 145#/100#
10 Ring muscle ups
*No Rx+ option, just go as far as possible. Scaled option: 14#/10# WB, 100 single unders, box step-ups, V-ups, pull-ups or ring rows, and 95#/65# for the barbell weight.