Wednesday December 12th – Train Harder CrossFit

Warm up-
800 M run
30 push ups
30 pull ups
Grab a bar
0-2 minutes 10 Power position power cleans
2-4 Minutes 8 Hang position power cleans
4-6 Minutes 8 power cleans from the shin

Continue to warm up for 5 minutes doing power cleans, get your starting weight on your bar in that 5 minutes. This is a contest. Out lift your buddy. When everyone has their first weight on the bar we will start a clock for 12 minutes. Go for your 1 rep max power clean in that time.

Wod

10 rounds, each for time, of:
200-m row
Rest 90 seconds

Scroll for scaling options.
Post times for each sprint to comments.

Scaling
Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

Beginner Option
7 rounds, each for time, of:
200-m row
Rest 90 seconds