6/9/17 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.


Hang Squat Clean + Squat Clean + Jerk (1-1-1-1-1-1-1)

Perform all three movements without setting down bar


DUs/TTB/PCs/MUs (AMRAP – Reps)

In 15 Minutes:

200 Double unders

50 TTB

200 Double unders

50 Power cleans, 95#/65#

AMRAP Muscle ups in remaining time. If you cannot do muscle ups, sub 2 pull-ups + 2 dips for 1 muscle up.

*Sub 400 Singles and kipping knee raises/scale weight as needed. Rx+ 135#/95#. For scoring purposes, 2 singles = 1 DU.