CrossFit Clout – CrossFit

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Metcon (Weight)

WOD – gym with equipment

3 x AMRAP 5’s

Part #1:

200 meter run buy in, into…

AMRAP:

9 Power Cleans (95/65)

21 Double-Unders

Rest 5:00 Minutes

Part #2:

200 m run buy in , into…

AMRAP:

6 Power Cleans (135/95)

21 Double-Unders

Rest 5:00 Minutes

Part #3:

200 m run buy in, into…

AMRAP:

3 Power Cleans (165/115)

21 Double-Unders

Metcon (Time)

WOD – minimal equipment

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees

reverse burpees click here: https://youtu.be/WCEuVr-n_OY

Metcon (Time)

WOD – no equipment

5 Rounds For Time:

60 “Dot Hops”

40 Sit-Ups

20 Pushups

10 Reverse Burpees

dot hops click here: https://youtu.be/mvTkmqg3oWQ

reverse burpees click here: https://youtu.be/WCEuVr-n_OY

Handstand Push-ups

max number before come off the wall