9/28/18 CF

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.