9.18.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Squats (50’s/35’s)

9 DB push press

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Squats (50’s/35’s)

9 DB push press

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Squats (50’s/35’s)

9 DB push press

Metcon (No Measure)

STRENGTH

On the Minute x 6:

1 Squat Snatch

9.15.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

For Time:

3,000m Bike Erg

2,000m Row

200 Double-Unders

50 Toes to Bar

Metcon (No Measure)

STRENGTH

5 Giant Sets:

10 Double Dumbbell Box Step Overs (80’s/55’s) (24″/20″)

30 Weighted Sit-Ups

1 down amd back farmers carry

Rest 2:00 between sets.