CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
Clean High Pull (3-3-3-3)
Power Clean (1 Rep EMOM 10 Minutes)
WOD
Runs/Power Cleans/Muscle-Ups (Time)
3 Rounds for time of:
-400m Run
-10 Power cleans, 135#/95#
-5 Ring Muscle ups
*Sub bar MUs or 15 pull-ups for the ring MUs. Bar MUs are not Rx.