CrossFit Clout – CrossFit

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Metcon (No Measure)

WOD – home version

For time:

50 Devil Presses (50’s/35’s)

“2-2-2-3” Intervals Style

35 Double-Unders

5 Burpees over Dumbbells

Max Devil Presses (50’s/35’s)

**Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3

Kilos: 22.5’s/15’s

STRENGTH

AMRAP 7:

7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts

Metcon (AMRAP – Reps)

WOD – gym version

For Time:

50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press

*Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3

Metcon (No Measure)

STRENGTH

On the 1:30 x 4 Sets:

1 Pausing Clean Deadlift

1 Tempo Clean Pull

1 Clean Pull

On the 1:30 x 4 Sets:

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull