Med-Ball Clean and Rowing Demo: CrossFit WOD 231202

Every 2 minutes for 10 rounds complete:

200/250-meter row
10 medicine-ball cleans

♀ 14 lb
♂ 20 lb

Post fastest and slowest times to comments.

Scaling: 

Reduce the distance on the rower to allow you to finish in 1:15 or less. The load of the medicine ball should allow you to go unbroken in each set.

Intermediate option: 

Every 2 minutes for 10 rounds complete:

200/250-meter row
10 medicine-ball cleans

♀ 10 lb
♂ 14 lb

Beginner option: 

Every 2 minutes for 7 rounds complete:

100/150-meter row
7 medicine-ball cleans

♀ 6 lb
♂ 10 lb

 

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Movement Resources:

• “The Medicine-Ball Clean”
• “Row Pro: Calories V. Meters”
• “The Power of Progression: The Medicine-Ball Clean”