7/14/21 CF

CrossFit Roselle – CrossFit


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.


Power Clean (1 Rep EMOM 10 Minutes)


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.