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
Hang Squat Clean + Squat Clean + Jerk (1-1-1-1-1-1-1)
Perform all three movements without setting down bar
WOD
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.