CrossFit Clout – CrossFit

Metcon (Time)

Partner WOD

-each athlete has own bar

-alternating, partner 1 does 1 rep, partner 2 holds bar in hang

-and so on….

-partner must be holding bar for reps to count

-each athlete will do 1.2.3.4.5

Run 800 meters

1.2.3.4.5 Hang cleans 135/95 – partner hold in hang

1.2.3.4.5 HSPU partner holds in hspu

1.2.3.4.5 full cleans 135/95 – partner holds front rack

1.2.3.4.5 push press 135/95 – partner holds in front rack

1.2.3.4.5 squat cleans 135/95 – partner holds in front rack

1.2.3.4.5 push jerk 135/95 -partner holds in front rack

run 800 meters

30 minute time cap!!

Metcon (No Measure)

ME OHS for 45 seconds 95/65

ME OHS for 45 seconds 135/95

ME OHS for 45 seconds 155/105

If athlete drops bar, 20 burpee penalty each time