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

Weightlifting: 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 heaviest weight on the 2 jerk balances

Metcon (No Measure)


Bike Tabata

Alternate between 100% effort for 20 Seconds and 50% for 10 Seconds, 8 rounds


Ring Mountain Climber Tabata