3.25.2020
CrossFit Clout – CrossFit
Metcon (Weight)
WOD – home equipment (DBs)
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
Part B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
Part C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
On all dumbbell movements, alternate hands every 5 repetitions.
Metcon (No Measure)
WOD – no equipment
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
odd object tips https://youtu.be/babynjrLqbg
Metcon (Time)
WOD – (with box, pull up bar, bar)
“Dirty 30”
30 Box Jumps (24″/20″)
30 Chest to Bar Pull-Ups
30 KBS (53/35)
30 Front Squats (115/85)
30 TTB
30 Push Press (115/85)
30 Deadlifts (115/85)
30 WB (20/14)
30 Burpees
100 Double-Unders
