WOD
5 Rounds for time
400M Run
30 one arm dumbbell power cleans 50/35 lb
20 one arm dumbbell push press 50/35 lb
Workout notes
Today’s workout will be scored by the total time it takes for you to complete five rounds of this running and dumbbell triplet. Each round has fifty total reps on the dumbbell starting with thirty dumbbell power cleans. Each rep comes from the floor and if you are performing touch and go reps one end of the dumbbell should hit the floor. You can alternate reps if you like or break up each set as you see fit. The same goes for the push press but we’re asking that you do not transfer the dumbbell from hand to hand while overhead. When you do switch arms bring the dumbbell down below your head to make the transfer. This workout has a high volume of dumbbell reps and falls into a longer time domain where we’re running a total of two-thousand meters. If you are new to CrossFit or this level of volume chop off the last one or two rounds as an option to scale the total volume.
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