9/29/17 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.

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Runs/Power Cleans/Pull-ups (Time)

For Time:

Run 800m

21-15-9 reps of:

– Power cleans

– Pull-ups

Run 800m

*Rx 115#/75#, Rx+ 155#/105# & C2B pull-ups