CrossFit Clout – CrossFit

Metcon (Time)

Running Clcok:

Row 500m

@ 5 mins:

* # of rounds as required

1 C&J @ 90%

5 FS – same bar

10 Bar Burpees

* 500m row time will dictate # of rounds

add 10 secs for women’s

– 1:30-1:39 – 4 Rounds

– 1:40-1:49 – 6 Rounds

– 1:50 – 1:59 – 8 Rounds

– 2:00 + – 10 Rounds

Metcon (No Measure)

Strength

EMOM – 6 mins – climbing

1 C&J

Establish 1RM C&J right after at own pace