CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up


Mobility Burpee (down)

10 Push-ups

Power Skip w/reach (back)

10 Sit-ups

Split Jerk progression

Split Jerk Progression

3 x

50’ Quaking OH Carry

10 Hollow Body Rocks

50’ Quaking OH Walking Lunge

10 Hollow Body Rocks

(Quaking set up: use red bands, doubled over, to suspend light KB or change plates from each end of a 35lb or training bar)


4 x

2 Jerk Balance (increase weight each set)

4(per side) Bottom-up KB Press

score is last set up 2 jerk balance

Metcon (Weight)


Sled Pulls

10 x Down and back facing same direction each way increase weight each round


3x 60 sec weighted plank

score is highest weight on sled