CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Rope Climbs/Clean & Jerks (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
-3 Rope climbs, 18’/15′
-9 Clean & jerks, 155#/105#
*Sub 6 ring rows/rope climb. Scale weight as needed.