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