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“Cannonball” (Time)

“Cannonball”

5 Rounds For Time:

21/15 Calorie Row

15 Box Jump Overs

7 Squat Cleans

25 min Time Cap

Subs

20/15 bike or 400m Run

RX+-24/20″, 155/105#

RX-24/20″, 135/95#

50-59-20/16″ 115/75#

60+-Step Ups, PC 95/65#

Basics-10 Cal, Box Step Overs, PVC/BB PC
DESCRIPTION

This 5-round triplet is designed to be a grind

The workout centers around how to approach the challenging barbell movement – the squat clean

We expect this piece to take around 15-25 minutes to complete

SQUAT CLEANS

Choose a moderate weight that you’ll complete as steady singles

This station ideally takes less than 1:20 to complete

BOX JUMP OVERS

You do not have to stand to full extension on top of the box

We recommend jumping down or stepping down over rebounding