CrossFit Clout – CrossFit

Metcon (Time)

All with 45/35# barbell

30 OHS

30 OH lunges

30 strict press

30 barbell curs/reverse curls (athlete’s choice)

30 Front Squats

30 Front rack lunges

30 push press

30 barbell curs/reverse curls (athlete’s choice)

30 back squats

30 back rack lunges

30 push jerks

30 barbell curs/reverse curls (athlete’s choice)

Metcon (No Measure)

STRENGTH

3 AMRAPS of the following HSPU completx @ own pace, rest as needed

complete:

AMRAP of:

5 sec hold in lock out

5 sec hold half way down

5 sec hold 1″ from mat/ground

5 second hold half way up

– repeat complex until failure

-scaled…ahtlete performs negatives, lowering as slowly as possible