Warm up- 5 Minute Bike
Review Med Ball Clean for 5 Minutes.

We need to get going on Bench, Long wod today-
Strength Bench

5×40

5×50

3X60

5X75

5×80

AMRAP at 85% should be more than 5

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

Men: 30-lb. ball
Women: 20-lb. ball

Scroll for scaling options.

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

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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