CrossFit Clout – CrossFit

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Metcon (Time)

WOD – GYM version

For Time:

5 rounds

200 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

HSPU

5 SETS, every 1:30
On the 1:30 x 7

1 Set of Strict Handstand Push-ups

Metcon (No Measure)

WOD and STRENGTH – home gym

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings (or odd object)

9 Strict Pull-ups (or table rows, band rows, DB rows)

STRENGTH

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left) (or odd object)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges