4 Rounds For Time:

400M Run

25 Wall Balls (20/14)

20 Dumbbell Hang Clean and Jerks (50/35)

Video courtesy of CrossFit Hale.  Demo of the DB Hang Clean & Jerk


Scaling Options:

Run -> 500M Row

Med ball weight -> 14/12 -> as needed

DB weight -> 35/25 -> as needed


Cool Down:

Oly Wall Sit – 3 min


Roll out T-spine – 2 min

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