CrossFit Clout – CrossFit

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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