CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike/Run 2 minutes
Barbell front rack
Dip shrug high elbows
Muscle cleans
4 Rounds of:
-3 Power cleans (add weight each round)
-20 Double unders
***
Experienced members can move on to the EMOM. Newer members will practice form with light weight.
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
Kettlebell Swings/Runs (Time)
For time:
45 KB swings, 55/35
400m Run
35 KB swings, 55/35
800m Run
25 KB swings, 55/35
1200m Run
15 KB swings, 55/35
*Rx+ 75/55.