2.4.2019
CrossFit Clout – CrossFit
Metcon (Time)
“FUnny Bone”
21 – 15 – 9
KB swings
box jump overs
hspu
OH squats (95/65)
Metcon (Weight)
Strength
Pausing split jerk
5×2
63%, 68%, 73% x3 with a 2 second pause in dip and catch
EMOM clean and jerk
3 sets 75%, 80%, 85%
rest minute 4
3 sets 75%, 80%m 85%
rest minute 8
80%, 85%m 90%