10.27.2015
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%