3.20.2020
CrossFit Clout – CrossFit
Metcon (Time)
WOD – if you have the equipment
3 rounds
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps 24/20
30 Push Press (75/55)
30/20 Cal Row
1 Minute Rest
Front Squat
Front Squat
On the 2:00 x 7 Sets
On the 0: 3 Reps
On the 2: 1 Rep
On the 4: 3 Reps
On the 6: 1 Rep
On the 8: 3 Reps
On the 10: 1 Rep
On the 12: 12 Reps
Metcon (AMRAP – Reps)
WOD – equipment version
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
Metcon (AMRAP – Reps)
WOD – no equipment version
3 Rounds 1:00 Minute at Each Station
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
