CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

WOD – home and gym version

AMRAP 20:

200 Meter Run

5 Strict Pull-ups (table rows, band or db rows)

10 Push Presses (95/65) DB or odd object for at home)

15 Deadlifts (95/65) DB pr odd object for at home

Split Jerk

Clean and jerk compex…score is weight

On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Metcon (No Measure)

STRENGTH – home version

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold