CrossFit Clout – CrossFit

Metcon (Time)

10 Back Rack Step-Ups – On Box or Plates @ 95/65

10 HSPU

10 Ring Dips

10 T2B

10 Back Rack Step-Ups – On Box or Plates @ 135/95

10 HSPU

10 Ring Dips

10 T2B

10 Back Rack Step-Ups – On Box or Plates @ 185/115

10 HSPU

10 Ring Dips

10 T2B

*Be careful stepping up! Don’t let novice athletes step on boxes. Plates will be safer.

Metcon (No Measure)

Strength

2 x 10 FS @ 60-70%

then

2 x 10 Strict Press @ 60-70%

EMOM 3 mins

5 Thrusters @ 50%

EMOM 3 mins

3 Thrusters @ 70%

EMOM 3 mins

1 Thruster @ 90%

*From rack is fine