4.15.2020
CrossFit Clout – CrossFit
Metcon (No Measure)
WOD – equipment
On the 3:00 x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell
STRENGTH
3 Rounds:
:30s Max Double DB Row
:30s Max Chest Slap Pushups
:30s Max Double DB Romanian DL
:30s Max Pushups
Rest 1:00 between
NO EQUIPMENT
On the 3:00 x 7 Rounds:
12 Odd-Object Ground to Overhead [Video]
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges [Video]
6 Burpees over Odd-Object
STRENGTH
3 Rounds:
:30s Max Double odd object OR band row
:30s Max Chest Slap Pushups
:30s Max double odd object RDL or banded deadlift
:30s Max Pushups
Rest 1:00 between
