CrossFit Clout – CrossFit

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Metcon (No Measure)

WOD

5 Rounds x AMRAP 3 minutes each :

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (50’s/35’s) – (no equipment, odd object “macho mans” OR max burpee jump over 6 ” object

Rest 1 Minute Between Rounds

1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

STRENGTH

3 Giant Sets:

9 Tempo Single Arm Bent Over Rows (Left)

21 Banded Good Mornings

9 Tempo Single Arm Bent Over Rows (Right)

21 Banded Pull Aparts