6.11.2015

CrossFit Clout – CrossFit

Metcon (Time)

10 hang cleans @ 95/65 RX – 135/95 comp

10 OH Lunges – same bar

10 bar burpees

run 200

8 hang cleans @ 95/65 RX – 135/95 comp

8 OH Lunges – same bar

8 bar burpees

run 200

6 hang cleans @ 95/65 RX – 135/95 comp

6 OH Lunges – same bar

6 bar burpees

run 200

4 hang cleans @ 95/65 RX – 135/95 comp

4 OH Lunges – same bar

4 bar burpees

run 200

Metcon (No Measure)

5 minute EMOM

ME weighted pull ups – go heavy , try for 4-8 reps each minute