clean-crossfit

WOD DU 13/12/12

Warm up 15’

Mobilité

3 rounds:

200m run,

5 muscle clean,

5 front squats

 

Skill 10’

Preparation squat clean

 

Metcon 25’

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

Intermediate Option
4 rounds for time of:
20 squat cleans
800-m run

Men: 95 lb.
Women: 65 lb.

Beginner Option
4 rounds for time of:
12 squat cleans
400-m run

Men: 65 lb.
Women: 45 lb.

 

After 5’

Stretching

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