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April 21, 2018

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WOD

7 Rounds for time
21 Wall Ball Shots 20/14 lb 10/9′
4 Power Cleans 205/145 lb

Workout notes

Today’s workout is a longer duration couplet with a high volume of reps disguised by the rep scheme.  At first glance the total rep count might seem pretty low but in the end you will have done almost a full Karen’s worth of wall ball shots and many heavy power cleans.  The benchmark load on the clean is on the heavier side but keep in mind we’re still doing these cleans in a metcon so start by warming up to 60% of your 1RM and then slightly increase the load for the workout if you have the mechanics down.  If you are new to CrossFit or this level of volume consider scaling to 4 or 5 rounds.

© CrossFit Davis, LLC, 2018