CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

16 min EMOM

Odd: 5 hang power snatch (climbing slowly)

even: 15/12 cal row (ever other round do 12 pull ups)

rest 3 mins

16 min EMOM

odd: 5 hang power clean (climb slowly)

even: 15/12 cal row (every other round do 12 pull ups)

RX+ 15 pull ups or 3-5 muscle ups

this workout is designed for conditioning so add weight slowly and /or pick around 70% and stick with that weight.

Split Jerk (3×3 tall jerk, 4×2 pausing split jerk, 5×1 split j)

bulid to a heavy single for the day