CrossFit Clout – CrossFit

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Metcon (Time)

WOD

For Time:

3 Rounds:

15 Front Squats

25 Double Unders

1,000m/800m Row

3 Rounds:

12 Thrusters

25 Double Unders

1,000m/800m Row

3 Rounds:

9 Hang Clusters

25 Double Unders

POUNDS – 95/65

Metcon (Weight)

STRENGTH

On the 1:30 x 6 Sets:

Set 1 – 10 CTB Pull-Ups + 3 Hang Clusters

Set 2 – 10 CTB Pull-Ups + 3 Hang Clusters

Set 3 – 10 CTB Pull-Ups + 2 Hang Clusters

Set 4 – 10 CTB Pull-Ups + 2 Hang Clusters

Set 5 – 10 CTB Pull-Ups + 1 Hang Cluster

Set 6 – 10 CTB Pull-Ups + 1 Hang Cluster

Build in weight each set.