Big Thompson CrossFit WOD 15.11.9

CrossFit

Strength/Skill

Cleans 3×2 @ 70% (cycling and: 30 to: 45 rest between sets)

W.O.D.

3 Station EMOM 27 minutes (min. 1,2,3=3 station)

10-Calorie Row
5 Cleans (full squat) 135/95
10 Kettlebell Swings 70/55

Just like our regular EMOM or odd/even EMOM, but with 3 movements, every minute perform the required work at that station and rest the remainder of that minute then move to the next station and then the next and repeat. Example minute 1 row, minute 2 cleans, minute 3 KB, minute 4 row, minute 5 cleans, minute 6 KB and continue for 27 minutes.

Scale weight accordingly, but not repetitions. Each station will have an Rx and scaled option set up.

Tim clean