CrossFit Clout – CrossFit

Metcon (Time)

30

Burpees

FS @ 95/65

Front Rack Lunges @ 95/65

20

Burpees

FS @ 135/95

Front Rack Lunges @ 135/95

10

Burpees

FS @ 185/115

Front Rack Lunges @ 185/115

Metcon (No Measure)

Strength

Shoulder Mobility

HSPU Practice – change per athlete.

Advanced athletes focus on deficit, slow decents, etc

Scaled – Push-Ups, Slow decents rather than pressing from bottom, different # of mats