CrossFit Clout – CrossFit

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Metcon (Time)

WOD – home version

21-15-9:

Dumbbell Power Cleans (or odd object)

50 Double Unders After Each Round (side to side jumps if no rope)

Directly Into…

21-15-9:

Dumbbell Front Squats (odd object)

50 Double Unders After Each Round

STRENGTH

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Double Dumbbell Thrusters ( or odd object)

Metcon (Time)

WOD – gym version

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round

Clean and Jerk complex (on the 1:30 x 6)

1 Hang Squat Clean

1 Squat Clean from the ground

1 Split Jerk