Friday November 23rd

NO 5Am Or 6Am Wod today. First class is Fit class at 9am. then normal schedule the rest of the week.

Coach led warm up with a review of the med ball clean
12th Round of Squats and Milk

 

Then Wod is

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.
Post time to comments.

Compare to 140614.


Related:
CrossFit WOD 180512 Tips With Rory McKernan
The Medicine-Ball Clean


Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.

Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters

Men: 10-lb. ball
Women: 6-lb. ball