9/8/17 CF

CrossFit Roselle – CrossFit


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.


Power Snatch (15 Minute Practice)


Power snatches/Burpees (Time)

5 Rounds for time of:

5 Power snatches, 115#/75#

10 Bar over burpees

*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.