CrossFit Clout – CrossFit

Metcon (AMRAP – Reps)

Partner WOD

– One partner holding bar in hang while other partner is doing work at all times. Alternate

who starts complex each round.

8 Mins AMRAP

5 Hang Cleans + 5 STOH @ 50% of 1RM C&J

5 T2B each at same time in sync

Straight into:

8 Mins AMRAP

3 Hang Cleans + 3 STOH @ 60-70% of 1RM C&J

3 HSPU each at same time in sync

Straight into:

8 Mins AMRAP

1 Hang Clean + 1 STOH @ 80-90% of 1RM C&J

1 MU/Strict PU each at same time in sync

Metcon (No Measure)

STRENGTH:

EMOM 11 mins (4 mins each weight)

0-3 mins – 10 BS @ 30-40%

4-7 mins – 6 BS @ 50%-60%

8-11 mins – 2 BS @ 80-90%