4.17.2019
CrossFit Clout – CrossFit
Metcon (Time)
WOD
3 rounds
15/10 cal assault bike
10 burpee box overs
directly into
3 rounds
12 DB dead lifts
9 DB front squats
6 DB push jerks
Bench Press (4×6)
Tempo bench press – 5 second lowering phase and 1 second pause at chest