Squat Clean Elephant WOD
March 30, 2016
Team Wod – 9:00am
April 1, 2016

CrossFit Rome – CrossFit

16.6 Scaled (5 Rounds for reps)

Scaled:

Complete as many reps as possible at each movement. You will have 1 min at each movement followed by a minute rest after each Open set.

Front Rack Reverse Lunge (45/35)

Bar facing Burpees

Jumping Pull Ups

– 1 Minute Rest

Knee Ups

Jump Rope Singles

Squat Cleans (95/55)

– 1 Minute Rest

Power Snatch (45/35)

Jumping C2B Pull-Ups

– 1 Minute Rest

Deadlift (95/55)

Wall Ball (20/10 – 9′ target)

Calorie Row

HR Push Ups

– 1 Minute Rest

Thruster (45/35)

Bar Facing Burpee

You will break total reps up into 5 parts for each of the 5 workouts.

Ex. Lunge, Burpee, and Pull-Ups will be one score and the Knee Ups, Jump Rope Singles and SC will be a different score and so on.

16.6 Rx (5 Rounds for reps)

Rx

Complete as many reps as possible at each movement. You will have 1 min at each movement followed by a minute rest after each Open set.

Overhead Reverse Lunge (95/55)

Bar facing Burpees

C2B Pull Ups

– 1 Minute Rest

T2B

Double Unders

Squat Cleans (135/85)

– 1 Minute Rest

Power Snatch (95/55)

Bar Muscle Ups

– 1 Minute Rest

Deadlift (135/85)

Wall Ball (20/14)

Calorie Row

Handstand Push-Up

– 1 Minute Rest

Thruster (95/55)

Bar Facing Burpee

You will break total reps up into 5 parts for each of the 5 workouts.

Ex. Lunge, Burpee, and Pull-Ups will be one score and the T2B, DU, and SC will be a different score and so on.