12.17.2018
CrossFit Clout – CrossFit
Metcon (Time)
Wod
“Belly Flop”
21-15-9:
Box Jump Overs (24/20)
Power Cleans (135/95)
Chest to Bar Pull-ups
Front Squats (135/95)
Lateral Barbell Burpees
Push Jerks (135/95)
Optional cash out
3×10: Single Legged Dumbbell Deadlifts (10 Each Leg)
3×20: Glute Bridges
3×30: Weighted Hip Exten
Box squats (6c2)
Box Front Squat
6 Sets of 2
Build to a Moderate Load
Complex (5×1)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk
Build to a moderate load
