CrossFit Clout – CrossFit

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Metcon (Weight)

WOD – gym and Home versions

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches (50’s/35’s) (or odd object)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Metcon (No Measure)

STRENGTH – home gym (with DB or odd object)

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Res

Metcon (No Measure)

STRENGTH – gym version

3 Supersets:

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

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3 Supersets:

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets