CrossFit Clout – CrossFit

Metcon (AMRAP – Reps)

The “NICO”

* eat 12 donuts and drink a monster , then add a pre workout so you stink bomb your class!!Buy in will be 50 ab mat sit ups followed by severe cramping of a lower ab…carry on as usual after cramp as subsided!

6 min AMRAP

6 hang snatches @ 50%

3 MU

3 deficit HSPU

1 min rest

6 MIN AMRAP

3 HANG SNATCH @ 60-70%

4 mu

4 hspu

2 M IN REST

6 MIN AMRAP

1 hang snatch @ 75-95%

5 MU

5 deficit hspu

Metcon (No Measure)

Strength

10 minute EMOM

1 power clean

1 hang squat clean

1 jerk

Work this as a complex, climbing in weight as needed!