5.29.2020
CrossFit Clout – CrossFit
Metcon (Time)
WOD – gym version
For Time:
30 Sumo Deadlift High Pulls
30 wall balls
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 75/55
Metcon (No Measure)
STRENGTH – gym version
Not For Time:
15-12-9:
Strict Ring Dips
Hand Release Push-ups
After Each Round: 21 weighted sit ups
Metcon (Time)
WOD – home gym version
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats
*On the Minute: 5 Burpees
STRENGTH
3 Rounds:
30 Seconds Max Double Dumbbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups
Rest 1 Minute Between Sets