SHRED CrossFit WOD 4.20.22

3 Hang Power Cleans, pick load

Every 1 min for 10 mins.

Start at 60% of 1RM Hang Power Clean and add weight as needed

Complete as many rounds as possible in 15 mins of:

15 Wall Balls, 20/14 lbs

1 Rope Climb

15 Box Jump Overs, 24/20 lbs

1 Rope Climb

15 Hang Power Cleans, 95/65 lbs

MODIFICATIONS

Wall Balls
– Reduce Weight
– Reduce Reps
– Medball Thrusters
– Medball Front Squats
– Med Ball Push Press to Target

ROPE CLIMBS
– Reduce Height
– Lay to stand
– 3 strict pull up + 3 knees to chest

Box Jump Overs
-Reduce Reps
-Reduce Height
-Box Step Overs

Hang Power Cleans
-Reduce Reps
-Reduce Load
– Dumbell Hang Power Cleans