CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

PART 1: 6-Minute AMRAP

– 12 Synchro Deadlifts

– 9 Synchro Hang Cleans

– 6 Synchro Shoulder-to-Overheads (S20H)

2:00 Minutes Rest/Transition to Part 2

PART 2: 2-Minute Time Cap

– 40 Pull-ups -OR- 60 Ring Rows (Team Choice)

10 Minute AMRAP

– 1 Box Jump to 1 Thruster

– 2 Box Jumps to 2 Thrusters

– 3 Box Jumps to 3 Thrusters

35 DU -OR- 50 SU (Team choice, both must do the same, one athlete at a time)

– 4 Box Jumps to 4 Thrusters

– 5 Box Jumps to 5 Thrusters

– 6 Box Jumps to 6 Thrusters

35 DU -OR- 50 SU (Same style as round 1)

– 7 Box Jumps to 7 Thrusters

– 8 Box Jumps to 8 Thrusters

– 9 Box Jumps to 9 Thrusters

35 DU -OR- 50 SU (Same style as round 1)

8-Minute Time Cap

– 27 Row Calories

– 21 1-Arm Alternating DB Snatch

– 15 HR Push-ups

– 9 1-Arm Alternating DB Squat Clean

1 athlete works at a time. The non-active athlete holds a “front leaning rest” FLR position (ie a high plank)