6.23.2016

CrossFit Clout – CrossFit

Metcon (Time)

“The Sue-ara” – Partner WOD optional, double reps, complete reps at same time

Buy-In of 50 Ab Mat Sit-Ups

Then

100 Air Squats

Run 800m (walking optional. But has to be with sunglasses and iphone)

60 DUs

40 T2B

20 HSPU

10 Pistols each leg

*If athletes feel the need to leave at any time during the WOD, feel free to do so. Athletes

may leave bars and equipment out also. Night crew will clean it up.

Metcon (No Measure)

Strength

EMOM 8 mins

1 Pause Hang Power Snatch – From the floor, pause right above knee for 3 seconds,

complete rep