CrossFit All Levels WOD, December 11, 2019

Crossfit 12/11/19

Accessory

3 Giant Sets (not for time – but keep moving!!!):
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski/Bike/Row
30 Banded Pull-Aparts

**Rest 2 Minutes Between Sets**
**Ideally one round of each, ski/bike/row, but just grab whatever is open**

Metcon (AMRAP – Rounds and Reps)

5 min amrap

Buy-In: 700 Meter Row
7 Squat Cleans (95/65) – 45%
25 Double Unders

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

5 min amrap

Buy-In: 500 Meter Row
5 Squat Cleans (115/85) – 50%
25 Double Unders

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

5 min amrap

Buy-In: 300 Meter Row
3 Squat Cleans (135/95) – 60%
25 Double Unders

**Goal – 3+ rounds per amrap**

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