CrossFit Clout – CrossFit

Metcon (Time)

10-1

Wall-Balls – heavy for competitors

Pull-Ups – strict for competitors

25 DU’s

5 FS @ 60%

(competitors have to go unbroken each set or 10 Push-up penalty)

So… 10-1 of the first two movements. Always do 25 DUs and 5 FS each round.

Metcon (No Measure)

Strength

EMOM – 4 mins

5 Squat Snatches @ 40%

2 min. rest

EMOM – 4 mins

3 Squat Snatches @ 50%

2 min. rest

EMOM – 4 mins

1 Squat Snatche @ 70%