CrossFit Clout – CrossFit

Metcon (Time)

Choose 3 weights that are the same (3 plates or 3 kb…)

start near the rowers

OH lunge down with 1st plate to rig

10 plyo push ups on plate

10 pull ups

frog jumps back

OH lunge down with 2nd plate to rig

20- plyo ups to plate.

20 pull ups. frog jumps back

OH lunge down with 1st plate to rig

30 plyo push ups on plate

30 pull ups

frog jumps back

Metcon (No Measure)

STRENGTH

Alternating

5×3 weighted pull ups

5×3 weighted dips