CrossFit Clout – CrossFit

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Metcon (Time)

WOD – home AND gym

1 Round:

80 Double Unders (side to side jumps if no rope)

400 Meter Run

20 Bar Facing Burpees

2 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

3 Rounds:

20 Double Unders

100 Meter Run

5 Bar Facing Burpees

Strict hspu (on the 1:30 x 7)

HSPU
do max reps unbroken

Metcon (No Measure)

STRENGTH #2

3 rounds

20 seconds max sit ups

10 seconds hollow hold

20 seconds max glute bridges

10 seconds glute bridge hold

rest between rounds for 1 minute