CrossFit Clout – CrossFit

Metcon (Time)

Athlete chooses which of the following:

“King Kong”

3 rounds for time:

• 1 Deadlift 455lbs

• 2 Muscle Ups

• 3 Cleans 250lbs

• 4 Handstand Push Ups

OR

“OPT Repeatability Test”

3 rounds, at 100% effort:

• Row 250m

• 10 Kettlebell Swings 70/53lbs

• 10 Burpees

• 10 Kettlebell Swings 70/53lbs

• 10 Burpees

• 10 Kettlebell Swings 70/53lbs

• Row 250m

• Rest 5 minutes between rounds .

Metcon (No Measure)

Strength

10 Mins – Heavy Snatch Grip Pulls

10 Mins – Heavy Clean Grip Pulls