4 PM CrossFit class: cleans and running

The workout today for my 4 PM CrossFit class:

21 barbell cleans, medium heavy

Run 400m

18 cleans

Run 400m

15 cleans

Run 400m

9 cleans

Run 400m

For time.

I had two people in class. One substituted rowing for running because of a knee problem. This may not have been the best sub, in hindsight, because rowing uses practically the same moves as the clean–explosiveness from the legs and hips, and a sharp pull. Both people finished in well under 15 minutes.