CrossFit Clout – CrossFit

Metcon (Time)

30 Thrusters 96/65 – hold for 3 sec at the top of each rep

30 HRPS – hold for 3 secs at the top of each rep

30 dips – hold for 3 secs at the top of each rep

50 double unders

20 Thrusters 96/65 – hold for 3 sec at the top of each rep

20 HRPS – hold for 3 secs at the top of each rep

20 dips – hold for 3 secs at the top of each rep

50 double unders

10 Thrusters 96/65 – hold for 3 sec at the top of each rep

10 HRPS – hold for 3 secs at the top of each rep

10 dips – hold for 3 secs at the top of each rep

Metcon (No Measure)

STRENGTH

front squats

1×20 @ 185/115

1×10 @ 225/135

1×3 @ 90% 1 RM