WOD

CrossFit All Levels WOD, December 3, 2019

Crossfit 12/3/19

Power Clean ( Power Clean Complex On the 2:00 x 5 Sets)
1 "3-Pause" Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

**Build from 65% power clean / finish heavy as possible**

Metcon (Time)
3 rounds for time

400 Meter Run
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105)

**Bar should be scaled to 70% push jerk…1 bar per person so don’t have different weights for each lift**
**Push jerks should IDEALLY be unbroken but 1 break at most!**
**Goal – 16 min**
**Cap – 20 min**

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