CrossFit Clout – CrossFit

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Metcon (Time)

WOD – gym version

3 Rounds:

800m Run

21 Power Cleans (155/105)

Metcon (Time)

WOD – some equipment AND non equipment versions

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses

NO EQUIPMENT VERSION

5 Rounds For Time:

400m Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats

Power Clean

If you have access to a bar:

Power Clean Technique

On the 2:00 x 5 Sets:

1 Clean Pull

1 Clean High Pull

2 Power Cleans