7/8/2016
CrossFit Clout – CrossFit
Metcon (No Measure)
OHS
30 Min EMOM
0-9
50% 1 RM
8 reps
10-19
65-70% 1 RM
3 reps
20-30
80% – 1 RM
1 rep
Metcon (Time)
1 mile Run or Row 2000 meters
OHS
30 Min EMOM
0-9
50% 1 RM
8 reps
10-19
65-70% 1 RM
3 reps
20-30
80% – 1 RM
1 rep
1 mile Run or Row 2000 meters