workout of the day

Friday 180112

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Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball
Scroll for scaling options.
Post rounds completed to comments.


Related:
CrossFit WOD 180112 Tips With David Tittle
The Medicine-Ball Clean
The Double-Under


Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders

Men: 10-lb. ball
Women: 6-lb. ball

Chris Motisi of CrossFit Island Park