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.
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